Health benefits of top 10 vegetarian omega-3 rich foods
Omega-3 rich vegetarian foods like flaxseed oil, chia seeds, walnuts, flaxseeds, canola oil, soybean oil, black walnuts, mayonnaise, and kidney beans support heart and brain health, improve memory, lower cholesterol, reduce inflammation, and aid digestion.
Omega-3 health benefits Omega-3 faty acids have been found to enhance the heart health, by playing a role in lowering the blood pressure levels. They also support the function of the brain, and enhance memory and focus. It has been suggested that omega-3s may reduce inflammation as well.(Image: Canva)
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Flaxseed oil benefits Flaxseed oil has been found to be highly rich in omega-3, and offers numerous health benefits. It aids in supporting and enhancing heart and brain health, and is also known to reduce inflammation. Flaxseeds oil may also improve hydration and elasticity of the skin.(Image: Canva)
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Chia seeds nutrition Chia seeds are also a great addition to your diet, as they are an excellent source of omega-3, along with fibre and proteins. They are also good for the gastrointestinal tract, as they support digestion. Chia seeds may also aid in keeping the blood sugar levels in check.(Image: Canva)
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English walnuts benefits Another plant-based source of omega-3 are english walnuts, that are known to boost brain health. They also improve the cognitive functions, and play a role in heart health as well by improving the cholestrol levels (as raised cholestrol levels may cause plaque formation in the vessels).(Image: Canva)
Whole flaxseeds use Whole flaxseeds must also be added to your meals, whether over a salad or in a healthy smoothie. They contain omega-3s, and have cardiovascular benefits. They have been found to help in maintaining the hormone levels in the body. The high fibre in them also improves digestion, and may be helpful in reducing the blood pressure.(Image: Canva)
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Canola oil nutrition Canola oil is one of the oldest vegetable oils, and is commonly used in households for cooking. Besides the omega-3 content, canola oil contains less amounts of saturated fats, which aid in maintaining the cholesterol levels. It also contains vitamin E which is good for the skin and immunity.(Image: Canva)
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Soybean oil benefits One may get omega-3s from soybean oil as well. This oil plays a role in promoting brain and heart health. Soybean oil also contains vitamins like vitamin K, along with antioxidants. The use of this oil (not in excess) may aid in regulating the metabolism of bones.(Image: Canva)
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Black walnuts nutrition Black walnuts are another great source of omega-3, and also contain a higher amount of antioxidants than a regular walnuts. These walnuts may support the health of blood vessels, and also influence the mood. They may be helpful in mental clarity and cognition.(Image: Canva)
Mayonnaise omega-3 source If you are someone who likes sandwiches, you may consider adding a bit of mayonnaise to one of the layers, as it has been found to contain decent levels of omega-3 fatty acids. It promotes the intake of healthy fats in moderation, and the omega-3 in it may help lower triglycerides.(Image: Canva)
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Kidney beans benefits Plant-based sources like kidney beans also offer omega-3 fatty acids, along with a higher amount fibre content. These aid in keeping the cholestrol levels in check, and also promote satiety. Kidney beans support the energy levels by providing protein and complex carbohydrates.(Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
Rajeshwaari Kalla is a freelance health and wellness writer
