Discover a variety of plant-based foods rich in omega-3 essential fatty acids
By yourNEWS Media Newsroom
Many believe that omega-3 essential fatty acids are primarily sourced from fish, but several plant-based foods also provide these crucial nutrients.
There are three types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). While EPA and DHA are mainly found in cold-water fish such as salmon, mackerel, tuna, herring, and sardines, ALA is prevalent in plant-based foods.
Regardless of the type, omega-3 fatty acids are essential because our bodies cannot synthesize them. Fortunately, there are numerous non-fish sources to help you meet your omega-3 needs:
Chia Seeds
Chia seeds (Salvia hispanica) are incredibly rich in ALA, with 60% of their oil comprising this fatty acid. Just one ounce (28 grams) of chia seeds contains about 5,000 milligrams (mg) of omega-3, far exceeding the daily recommended intake of 1,100 mg for women and 1,600 mg for men.
Flax Seeds
Flax seeds (Linum usitatissimum) are another excellent plant source of ALA. According to the U.S. Department of Agriculture, one tablespoon (10 grams) of whole flax seeds provides 2.3 to 2.4 mg of ALA. Studies have highlighted flax seeds as a viable alternative to marine products for omega-3 intake.
Hemp Seeds
Hemp seed oil is unique because it contains both omega-3 and the anti-inflammatory omega-6 (gamma-linoleic acid) in an optimal 3:1 ratio. Three tablespoons (30 grams) of hemp seeds provide approximately 2,600 mg of ALA. Additionally, hemp seed oil features stearidonic acid (SDA), which converts to EPA more efficiently than fish oil, and is also a source of omega-9.
Perilla Oil
Perilla seed oil (Perilla frutescens) contains one of the highest proportions of omega-3, ranging from 54% to 64%. It also includes omega-6 and omega-9. Research indicates that replacing soybean oil with perilla oil can double ALA levels in the blood and increase EPA and DHA levels over time.
Walnuts
Walnuts are well-known for their brain health benefits, primarily due to their high ALA content. A single ounce of walnuts provides 2.5 grams of omega-3, more than enough to meet daily requirements.
Algal Oil
Algal oil is a plant-based and marine source of DHA and EPA. Since many fish obtain their omega-3 by consuming seaweed, algal oil supplements can offer a direct source of these fatty acids. However, it is essential to research algal supplement brands due to the lack of regulation in this market.
Omega-3 fatty acids play a vital role in a healthy, diverse diet and are essential for overall health. Fortunately, there are plenty of fish-free options available. For example, watch this clip about supporting a healthy heart with organic virgin flaxseed oil, a natural source of omega-3.
This video is from the Health Ranger Store channel on Brighteon.com.
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