Sources of Omega 3 Fatty Acid You Must Have in Diet

Did you know that the human body is capable of making most of the type of fats it needs with the help of other fats or raw materials? But unfortunately, that is not the case with omega 3 fatty acids, which is also called omega 3 fats. These are necessary fats, which the body cannot produce on its own and must obtain from food. For instance, omega 3 fats can be obtained from different edible oils like soybean oil, mustard oils, other vegetable oils, nuts and green vegetables. 

What Makes Omega 3 so Special? 

As mentioned previously, this component is an essential fatty acid. Therefore, it plays a pivotal role in our body’s cellular functions. Omega 3 fatty acids help maintain heart health, brain health, kidney function, eye health and skin health.

Let us look at a few foods that can provide the body with omega 3 fatty acids.

Most Popular Vegetarian Sources of Omega 3 Fatty Acids : 

• Flax Seeds – Flax seeds are the finest vegetarian source of omega 3 fatty acids, with roughly 6,388mg of omega 3 in just 28 g of flax seeds. Omega 6 is also present in flax seeds in the amount of 1,655mg. The ratio of omega 3 to omega 6 in sources should be higher for maximal advantages and proper absorption by the body. Take a tablespoon of flaxseed oil, which contains 7,196mg of omega 3, for a concentrated dose of omega 3.
  
• Chia Seeds – Chia seeds are the plant kingdom’s superpowers. Despite its small size, it is known to pack a powerful punch. Chia seeds are rich in omega fatty acids, with 61 percent being omega-3 and 20 percent being omega-6. This superpower ingredient contains 4,915 mg of Omega 3 and 1,620 mg of Omega 6. Besides omega 3 fatty acids, chia seeds are also high in calcium, fibre, and manganese, among other minerals.
  
• Seaweed – If you’re a vegetarian, you should start including seaweed in your diet as soon as possible. They contain a lot of omega 3 and are one of the few plant-based foods that contain EPA and DHA. These two components also help protect against inflammation, peripheral artery disease, cardiovascular disease, weight loss, and Alzheimer’s disease. One of the finest options is spirulina, which has 58mg of omega 3 per tablespoon.
  
• Walnuts – Remember to consume a handful of walnuts each day to meet your omega 3 fatty acid requirements. It has roughly 2,542 mg of omega-3 per 28 grams, in addition to being high in fibre, copper, manganese, vitamin E, and phenol antioxidants. This is roughly the equivalent of seven walnuts.

You might assume that acquiring omega 3 from your meals, particularly vegetable sources, is difficult. In fact, some of the sources mentioned above such as seaweed, walnuts, flax seeds, etc are difficult to come by. Besides that, they are also expensive. But we’re here to tell you that that is not the case with all of the items mentioned above. In fact, you probably already consume omega 3 fatty acids from multiple foods such as the cooking oils.One particular example could be the very popular Kachi Ghani Mustard oil and Refined Soybean Oil.

• Kachi Ghani Mustard oil – Mustard oil is high in omega 3 among other nutritious components. You can benefit immensely by cooking in mustard oil due to the flavours and the nutrients it provides. Mustard oil is also rich in ALA (alpha-linolenic acid), an essential omega-3 fatty acid. This component is essential because the body cannot create it on its own. One tablespoon of this contains 826 mg of omega 3. Antioxidants included in mustard oil have been shown to lower inflammation and protect against heart disease and aging.

• Refined Soybean oil – Soybean oil is another oil that is rich in omega 3 fatty acids. Apart from omega 3 polyunsaturated fatty acids, soybean oil also contains alpha-linolenic acid and linoleic fatty acids. These three components work together to keep your blood cholesterol levels in check while also keeping you healthy and fit. Aside from these minerals, the presence of vitamins A, D, and E in refined soybean oil benefits the body. Use soybean oil for cooking and incorporate its goodness into your diet.

Cooking your meals in mustard oil has multiple benefits as it is one of the easiest ways to nourish your body with omega 3 fatty acids. Refined Soybean oil too is another subtle flavoured and nutritious product that provides the body with omega 3 fatty acids. Besides that, these oils also make your meals delectable and wholesome.

These wholesome foods and oils nourish your body with omega 3 fatty acids among other essential dietary requirements. Therefore, don’t wait any longer to include the goodness of these ingredients into your diet today!