Omega-3 are known for loads of health benefits, and it is incredibly essential for our body and brain. Americans have turned to omega-3 supplement which is very helpful to prevent heart disease.
Most of us know, Fish is the rich source of Omega-3. And yes, it is. But if you don’t like to eat fish than what to eat to fulfill your omega-3 requirement.
Here is your answer. In this article, we are sharing the foods that are rich in Omega 3 Fats which you can easily add in your diet, and these are also even expensive as Omega 3 supplements.
Foods that are rich in Omega-3s
Flaxseeds are one of the best sources of Omega 3 fats. This is also considered as a superfood which helps in fighting with cancer, reduce sugar craving and promotes weight loss being the most abundant source of Omega-3 fats. You can also have flaxseeds oil in smoothies or bake bread with ground flaxseeds.
Walnuts contain heart-healthy polyunsaturated fats and a significant amount of omega-3s. You can also use walnut oil to cook veggies and stir-fries instead of other oils; it will give ten times more the amount of omega-3 acids. You can also add the walnuts in your favorite baked dishes, or sprinkle it on your salads and cereals in breakfast or have it as it is. Walnuts give you multiple vascular benefits and help you in maintaining your ideal weight over time.
Roasted soybeans are also rich in Omega-3 fats. Soybeans contain alpha-Linolenic acid (ALA) which is known for promoting heart health. A half cup boiled soybeans contain 300mg of plant-based omega-3 fatty acids. Edamame or immature soybeans are also a great source of nutrient for vegetarians and vegans, the great source of protein.
When you feed a hen with flaxseed and canola oil, it helps chicken hatch eggs valuable nutrients. Egg from the hen who take flaxseeds feed contains omega-3s and consider more healthy than regular eggs.
Raw wild rice is actually a grass, not a grain and it contains 240 mg of omega-3 fatty acids, twice the protein, and fiber as compared to brown rice and it is also high in B vitamins, manganese, zinc, potassium, phosphorous, magnesium and low in calories.
Canola oil is one of healthiest salad and cooking oils. This oil is said to be very beneficial for our health due to its low saturated fat content. Also, it contains a high amount of omega-3s fatty acids. The Institute of Medicine recommends men should take at least 1,100mg a day and 1600mg for women.
Goats, sheep and cows milk who take grass fed has higher amounts of omega-3s than those who take other types of feed.
So, these are the best alternative foods you can eat to fulfill your requirement of Omega-3s if you are allergic to seafood.
Also Read – Health Benefits of Omega-3 fatty acids