4 types of plants rich in omega-3 that are extremely good for the brain

Fatty fish such as salmon, mackerel, tuna, and herring are often known as the richest sources of omega-3. But besides that, some plants are also rich in omega-3, especially necessary for vegetarians, according to the health website Healthline (USA).

Chia seeds and walnuts are plants rich in omega-3 fatty acids.

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Many plants contain omega-3 in the form of ALA. Once in the body, ALA is partially converted into EPA and DHA, two forms of omega-3 that are essential for the brain. Foods rich in omega-3 that are good for brain health include:

Chia seeds

Chia seeds are one of the most concentrated plant sources of omega-3s. Just 1 ounce (28 grams) of chia seeds, about 2 tablespoons, contains about 5 grams of ALA omega-3, which is the recommended daily amount for adults. ALA helps maintain brain cell structure and reduces inflammation, which increases the risk of neurodegenerative diseases like Alzheimer’s.

Chia seeds are also rich in fiber and antioxidants, which improve blood circulation and reduce oxidative stress in the brain. Because of their bland taste and ease of use, chia seeds can be added to smoothies, oatmeal, and baked goods.

Seaweed

Seaweed, especially microalgae, is one of the few plant sources that contains both EPA and DHA. These are easily absorbed forms of omega-3s that have direct benefits for the brain. Vegetarians who want to make up for their DHA deficiency should supplement with algal oil extracted from certain types of seaweed.

In addition to omega-3s, algae also contain iodine, B vitamins, and antioxidants. All are essential for proper nerve function. DHA is a major structural component of the brain, accounting for nearly 30% of the fat in gray matter.

Brussels sprouts

Brussels sprouts, also known as baby cabbage, are a cruciferous vegetable rich in ALA. One cup of cooked Brussels sprouts contains about 0.13 grams of ALA.

More importantly, Brussels sprouts are also rich in anti-inflammatory and antioxidant properties that benefit the brain. Brussels sprouts also contain vitamin K, which helps protect nerve cells and improve cognition.

Walnut

Walnuts are one of the richest plant sources of ALA. 100 grams of walnuts contain about 9 grams of ALA. Many studies have shown that eating walnuts helps improve memory and cognitive function, especially in older adults, according to Healthline .

Source: https://thanhnien.vn/4-loai-thuc-vat-giau-omega-3-cuc-tot-cho-nao-185250522134820221.htm