Plant-based Foods With Omega 3

Omega-3 fatty acids are known for their versatile health-promoting properties. For example, they reduce the risk of cardiovascular diseases and have a positive effect on the nervous system. Find out today which plant-based foods contain high amounts of Omega 3 and are therefore also important for vegetarians or vegans. 

There are many plant-based foods  containing omega 3 that  can be used in a variety of ways in your eating plan. Like omega 6, this polyunsaturated fatty acid is one of the essential fatty acids. They are so named because they are fundamental to the organism, but cannot be produced by the organism itself. It is therefore of great importance to get these fatty acids in sufficient quantities through the diet. 

Benefits of Foods Containing Omega 3

Omega-3 fatty acids have  many health benefits. The following are particularly noteworthy:

• They have an anti-inflammatory effect.

• Omega-3 fatty acids reduce the bad LDL cholesterol,  which has a positive effect on the health of the arteries.
• They also lower the levels of triglycerides in the blood.
• In addition, omega-3 fatty acids have a positive effect on blood pressure.
• In children  , omega-3 fatty acids are important for the maturation and development of the brain.
• They protect against numerous diseases such as diabetes, stroke, certain types of cancer or ulcerative colitis.
• They also have a blood-thinning effect.
• These healthy fatty acids also reduce symptoms caused by rheumatoid arthritis. 

The Omega-3 Working Group recommends a daily dose of more than 0.3 g of Omega 3 for healthy people. Patients with cardiovascular diseases should, however, take at least 1 g of it daily. Various studies have shown that a daily intake of 1 g of omega-3 fatty acids can significantly reduce cardiovascular risk. 

5 plant foods with omega 3

We then recommend various plant sources with this healthy fatty acid, which you can incorporate into your diet regularly in order to prevent diseases and benefit from all the advantages. Of course, there are also many other plants that contain omega-3 fatty acids. 

1. Linseed oil and olive oil

Linseed oil contains a composition of 75% omega-3 and 25% omega-6 fatty acids. This precious oil is very important for the metabolism of prostaglandin, for example. This substance regulates inflammation. One tablespoon of linseed oil provides almost 7 g of omega-3 fatty acids and is therefore one of the most important vegetable sources.

Olive oil also helps cover the daily amount of  polyunsaturated fatty acids. It can be used in many ways and tastes delicious. It is best used raw at breakfast on a slice of wholemeal toast or in salads.

2. Microalgae with Omega 3

The chlorella alga is particularly rich in omega-3 fatty acids, followed by spirulina and klamath. But algae are only consumed in very small quantities. What is very beneficial is that they also provide other important nutrients with antioxidant effects.

3. Nuts

Walnuts are characterized by a very healthy ratio of omega-3 and omega-6 fatty acids: 5: 1. If you eat around 14 nuts (around 60 g) a day, you can cover around 50% of your daily requirement. 

4. Plant-based foods with Omega 3: chia seeds

Chia seeds, like flax seeds, are also an excellent source of omega-3 fatty acids. They contain 33% oil (62% of which omega 3 and 20% omega 6). To get the most out of these nutrients, chia seeds must first be soaked in water. 

In recent years, the small seeds have become very popular, especially among vegetarians. You can now find them in practically every grocery store.

5. Avocado with Omega 3

The avocado has also been in vogue for several years due to its numerous health-promoting properties. It plays a fundamental role in various diets because the green fruit is very complete in terms of the nutrients it contains. The avocado is one of the most important vegetable omega-3 suppliers.

Some neurologists  believe that it is one of the healthiest foods for the brain. Avocados should therefore not be missing in the prevention of Alzheimer’s disease.

Conclusion

All vegetable sources of omega-3 are  very beneficial for putting World Health Organization (WHO) recommendations into practice. Certain population groups are more sensitive to a deficiency in this fatty acid. These include, for example, children whose brains are still developing.

So make sure in your daily diet that foods with this healthy fatty acid are on the menu. You are doing a lot of good for your health!