Omega Fats for Vegetarians.
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One thing that comes to mind when talking about Omega 3 fats is Fish.
It can be challenging to get enough Omega 3 fatty acids for vegetarians. Especially, if one does not consume fish or seafood.
In my opinion, it’s just a mindset.
So let’s get a brief about what it is and how you are going to benefit from your vegetarian diet.
What is Omega Fats?
Omega 3 fatty acids are the Polyunsaturated fats that our body does not make on its own hence, it needs to be outsourced from the diet. An important component that surrounds each cell of our body. They are those good calories that the body needs to function efficiently.
Where do we get Omega Fats from?
Famously, people believe that Omega fats come from cold-water fatty fish and thus can be obtained by only its consumption.
Fish like Salmon, Mackerel, Tuna, Sardines, Caviar, Cod liver oil.
Hence, I have noticed people who prefer vegetarian or the ones who follow a vegan diet reach out to Omega 3 supplements. However, in my opinion, one can fulfill a daily requirement on Omega 3 fats even without having to eat fish or supplements.
Where do vegetarians get Omega Fats from?
If you are a vegetarian, you can also enjoy the benefit of Omega-3 fats by consumption of several Vegetables, Nuts, Seeds, and Plant oils.
Vegetables such as Brussels sprouts are one of the best plant sources of omega 3 fatty acid proven to reduce blood triglycerides, reduce insulin resistance and decrease inflammation.* Avocado contains a good amount of monounsaturated fats that lower cholesterol and helps improve heart health.
Make the most of the Nuts and Seeds with Walnuts, Flax seeds, Chia seeds and Hemp seeds. They contain a high amount of Omega 3 fatty acids along with Manganese, Selenium, Magnesium and great fiber. Hemp seeds also prevent formation of blood clots and help the heart recover from an attack.
Quite a famous oil in an Indian household, Mustard oil is also a good choice to include in a regular meal prep.
In the end, Omega 3 fatty acids are vital and one must consume fatty fish 2 times a week, however, if you are a vegetarian make sure to emphasis on a Healthy lifestyle to follow with slight modifications in our daily life with regular intake a vegetables, walnuts and seeds listed above. There are several benefits listed with valid studies also on Helathline with references.
Credits and References:
https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section18
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2
https://pubmed.ncbi.nlm.nih.gov/18418423/
https://link.springer.com/article/10.1007/s10681-004-4811-6
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
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