How vegetarian can get Omega-3 fatty acids daily in an economical way?
There are a lot of source of omega 3 fatty acids for vegetarians as well
For those who don't know about omega
3, it's essential fatty acids that our body can't produce.
Which is essential for the brain, skin, joints, bones, hair, eyes, and overall
health of your body
Thus there are 3 types of omega 3 that are available in nature,
1.ALA(alpha-linolenic acid)
2.DHA(docosahexaenoic acid)
3.EPA(eicosapentaenoic acid)
Where ALA is a plant-based which are
found in plant-based food sources and the other two are found in animal-based
food sources such as dairy and meat.
Thus the best foods source that you can integrate into your diet to get a good
amount of omega 3 are,
1.Walnuts
Walnuts have to be the best source of omega 3 as they have 2.6gm of it on 30gm of walnuts.
The only thing that you have to make
sure of is to soak your walnuts a night before so that all the
antinutrients(heat) will be decreased.
Where you can add walnuts to your diet?
You can have them first thing in the morning(empty stomach)
You can add them to your oats/Daliya
You can add them to smoothies
You can have it with a glass of milk
before going to sleep(as good fats will help your body to relax and produce
good hormones)
Basically, any person can add these good walnuts to your diet, as they are
really nourishing for your body
2.Chia Seeds
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Again a great source of omega 3 which also tastes good, you can add in your
smoothies, over your oatmeal, etc.
I sometimes add some chia seeds in my coconut water as well.
3.Flax Seeds
Not my personal favorite as I personally don't like the taste of flax seeds so
much, but they do contain a good amount of omega 3 and if you can have them
then you can add to your diet.
4.Beans
Beans like kidney beans(rajma) also contain a good amount of omega 3 in them
which again you many people integrate into their diet.
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