Supplement Omega-3 fatty acids with plant-based products

Bổ sung Omega-3 bằng những thực phẩm không phải là cá

Tofu is capable of providing the necessary amount of Omega-3 for a person. (Source: Pixabay)

Omega-3 fatty acids are essential polyunsaturated fats that are important for maintaining optimal health. They play an important role in bodily functions, especially the development and function of the brain, heart and immune system.

Related News
7 reasons to add avocado to your breakfast

There are three main types of Omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are found in fish oils and fatty fish such as salmon, mackerel, and sardines, as well as in algae-based supplements, while ALA is found in plant-based products.

People who do not like to eat fish or are vegetarians can use the food sources below to provide omega-3 for the body.

Chia seeds

A tablespoon of chia seeds contains about 5,000 mg of ALA (a plant-based form of Omega-3). Sprinkle them on yogurt, oatmeal, or blend them into a smoothie. They’re great for digestion and help keep you full longer.

Ground flaxseed

Ground flaxseeds are a classic plant source of Omega-3s. One tablespoon provides about 2,350 mg of ALA. Just make sure they are ground, not whole, so your body can absorb all the goodness.

Walnuts

About 28 grams of walnuts contain 2,570 mg of ALA. You can eat them raw or mix them into salads for a crunchy, brain-boosting snack.

Hemp seeds

Hemp seeds are soft, nutty, and packed with nutrients. Three tablespoons provide about 2,600 mg of ALA Omega-3. Stir them into your morning smoothie or sprinkle them on avocado toast.

Brussels sprouts

Brussels sprouts are tiny but rich in Omega-3s, especially when cooked. A half cup of cooked Brussels sprouts provides 135 mg of ALA. While this isn’t a huge amount, it’s still a good amount to combine with other food sources.

Algae oil

Algae is a source of Omega-3s for fish. Algae oil supplements provide 300-500mg of EPA and DHA per capsule – the same omega-3s found in fish. This product is ideal for vegetarians who want a full range of vitamins and minerals.

Edamame Beans

Half a cup of cooked edamame beans contains about 300 mg of ALA. They are a delicious, high-protein snack that can be added to salads, stir-fries, or enjoyed on their own with a little salt.

Seaweed

Seaweed and kelp may contain small amounts of EPA (not just ALA). Although the exact amount varies, some types of seaweed provide around 100–250 mg per serving.

Pumpkin seeds

You might be surprised to know that a serving of pumpkin seeds has about 2.5 grams of Omega-6 and 22 mg of Omega-3 fats. This is an easy, cost-effective way to incorporate Omega-3 into everyday cooking – from snacks to salad dressings.