From timesnownews.com
OMEGA-3S HAVE A POSITIVE IMPACT ON HEALTH WHEN CONSUMED IN SMALL QUANTITIES – 1.1 GRAM FOR WOMEN IN A DAY AND 1.6 GRAMS FOR MEN – CAN BE OBTAINED EASILY IF ONE ENJOYS FISH VERY FREQUENTLY
New Delhi: When it comes to fats, the debate is in two extremes on healthy and unhealthy fats. On one hand, while healthy fats are linked to better heart and bone health; the latter group is to blame for cholesterol, hypertension, obesity, metabolic disorders and so on. And while we talk of healthy fats, omega-3 fatty acids are a must mention. Be it heart health, cognitive wellbeing or treating inflammation – omega-3 fatty acids work wonders for all. Omega-3s have a positive impact on health when consumed in small quantities – 1.1 gram for women in a day and 1.6 grams for men – can be obtained easily if one enjoys fish very frequently. However, that does not mean vegetarians and vegan sets of people must be deprived of the omega-3s.
If you are spending your time wondering whether or not there are a number of vegan foods rich in omega-3 fatty acids that can add the wow factor to your health.
Walnuts: Nuts are some of the healthiest foods there are and nutritionists for long have recommended them as a healthy snack when hunger pangs strike between meals. Among nuts, walnuts are a rich source of omega-3s. In just one ounce, walnuts give you 2.7 grams of omega-3s and additionally help lower blood pressure, improve heart health and promote weight loss as well.
Kidney beans are a versatile food that can be used in Indian curries or continental pies, and what makes them even better is the plant-based protein and omega-3 content. | Photo Credit: iStock Images
Kidney beans: Kidney beans or rajma are a versatile food that can be used in Indian curries or continental pies, and what makes them even better is the plant-based protein and omega-3 content. Although they offer only 10 per cent of your daily omega-3 requirement, kidney beans are a rich source of iron, folate, and fibre as well – making them ideal for all especially pregnant women.
Canola oil: And if you are wondering whether or not there is a variety of cooking oil with loads of omega-3s, we recommend canola oil. With 1.28 grams of omega-3s in just a tablespoon, this one is a must-have for all because of its nutrient profile. Canola oil is also a rich source of vitamin E, K content, and is low in saturated fats as well.
Flaxseeds: Weight watchers rely on flaxseeds a great deal owing to their healthy fats and fibre content – and turns out that this food with its nutty flavour delivers more omega-3s than any other edible on earth. In just one tablespoon, it delivers twice as many omega-3s as you need in a day. When consumed in oil form, one tablespoon can deliver seven times the recommended quantity. Additionally, flaxseeds are a rich source of magnesium, manganese, and vitamin A.
Chia seeds: Weight watchers often rely on chia seeds to shed stubborn fat. However, little do they realise how one ounce of chia seeds can load them with 5 grams of omega-3s. Also a rich source of fibre and protein, chia seeds are a vegan source of calcium as well.
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