Omega-3 fatty acids play an important role in the body, providing many health benefits. Studies have found them to have a positive impact on brain health, heart health and inflammation – to name a few. Although they are essential to our health, the body cannot naturally produce omega-3 fatty acids and therefore it must be attained through diet.
One of the best and well-known dietary sources of these fatty acids is oily fish, but what if you are following a vegan/vegetarian diet? Or simply just don’t like oily fish? Read on to learn about the best fish-free alternatives.
Not only rich in fibre and protein, chia seeds also offer an impressive dose of ALA omega-3 fatty acids. In fact, just 28 grams of can provide a huge 4915 mg of omega-3. Studies of these seeds have been shown to reduce inflammatory markers and increase “good” HDL cholesterol.
You can easily add chia seeds into your diet by sprinkling them on salads, yoghurts or smoothies. They can also make a great egg alternative in recipes, use 1 tablespoon of chia seeds with 3 tablespoons of water for each egg needed.
Love them or hate them, Brussels sprouts are rich in nutrients, including omega-3 fatty acids as well as vitamin K, vitamin C and fibre. Although half a cup of raw sprouts contains 44mg of ALA omega-3 fatty acids, when cooked this amount more than triples to 135 mg per half a cup. It doesn’t matter how they are cooked – roasted, steamed or stir-fried – Brussels sprouts can help to provide a decent amount of omega-3.
Walnuts are packed with healthy fats and ALA omega-3 fatty acids, so much so that they are comprised of about 65% fat by weight. Due to their huge omega-3 content, studies suggest that walnuts could improve brain-health, including improvements in learning and memory. Just one serving of these nuts can provide all the omega-3 fatty acids the body needs and more, with just 28 grams providing an impressive 2543 mg. You can simply eat these on their own as a tasty snack, or add them to granola or yoghurt to increase you ALA intake.
Rich in many nutrients, sea buckthorn has been used for centuries as a natural remedy. It is packed with antioxidants, vitamins B1, B2, B6, C and E and is also thought to be the only plant food known to provide all four omega fatty acids – omega-3, omega-6, omega-7 and omega-9. Not sure how to take sea buckthorn? Try our Puredia Organic Sea Buckthorn Powder.