Omega 3

Today, due to the abundance of grains and sugar in the Indian diet, Omega 3 deficiency has become very common. Due to Omega 3 deficiency, diseases related to cardiovascular system, respiratory system, immune system and endocrine system are increasing in India. Even the diseases related to brain development, early ageing and joint problems of children and adults are increasing very fast. So in today’s article we will know how we can easily include experts recommended omega 3 foods vegetarian sources in our diet. On top of that how vegan omega 3 sources Can Be a Boon for Health. What are omega-3s ? Before knowing omega 3 foods vegetarian sources, it will be important to know what Omega 3 is ? So Omega 3 are those essential fatty acids which our body cannot make on its own. Hence we have to get them from our diet.If we go deeper, there are three types of Omega 3: DHA (Docosahexaenoic Acid),EPA(Eicosapentaenoic Acid) and ALA(Alpha-linolenic Acid). DHA and EPA comes from seafood whereas plant oils are sources of ALA Omega 3.  Omega-3 health benefits Human body is made up of cells. Cells are protected by their membrane which we call cell membrane. Omega 3 is the most important component of the cell membrane. So, if Omega 3 is not there then our cells will start becoming weak.  Weaker Cells will further weaken the human body. Weaker body eventually become a house of many diseases. If we talk about a healthy eyesight, then Omega-3 proves to be unmatched. Apart from this, Omega 3 is a very important health supplement for healthy brain functions and sperm count. Now, Omega 3 being the most important component of every single cell of the human body. It would be redundant to say that its role in the overall health of our body is very important. So whether it is a healthy heart, lungs, immune system or endocrine system. Your entire cardiovascular health, respiratory health, complete immune system and hormonal health depends on this essential fatty acid i.e. Omega 3. Omega 3 Foods Vegetarian Sources – Highly Recommended As we mentioned above there are three types of Omega 3 : DHA, EPA and ALA. Of these three types of Omega 3, ALA type Omega 3 is obtained from plant sources or Vegetarian Sources. Typically seed oils are the most prominent source and thus can be considered as best omega 3 foods vegetarian sources. Our body cannot produce ALA type Omega 3 on its own. That is why it is very important to get this most important essential omega 3 fatty acid from our diet. A special feature of ALA type Omega 3 is that our body automatically converts ALA Omega 3 into DHA and EPA. So here is the list of some of the best omega 3 foods vegetarian sources trusted by experts. These Supplements can serve as best fish oil alternatives for vegetarians – 1. Chia Seeds – One of the best omega 3 foods vegetarian source Experts are calling Chia seeds as the best ALA – Omega 3 foods vegetarian source. Chia seeds have also been considered the super food of the 21st century. Chia seeds are known to reduce increased triglycerides levels, reduce bad LDL cholesterol and increase good HDL cholesterol. ALA Omega 3 can be obtained by consuming Chia seeds as salad dressing, pudding, smoothie and with yogurt. If we talk about the recommended daily dose – Adult male is recommended to take 1600 mg ALA Omega 3 every day and Female is recommended to take 1100 mg ALA every day. For this amount of Omega 3, approximately 20 to 22 grams of Chia seeds are required. However, chia oil can become an easy alternative and a more denser source of ALA Omega 3. Because ALA Omega 3 essential fatty acid is found in chia oil only. Means a more efficient vegan fish oil alternative. 2. Flaxseed – Excellent omega 3 foods vegetarian source It has also been shown to be an excellent vegan food high in omega 3 fatty acids. Flaxseed or flaxseed oil is being used to reduce cholesterol. However, flaxseed oil’s low smoke point hinders its widespread use and its use at high temperatures can also prove harmful for our body.  About 6 to 7 grams of flaxseed can provide us with the required Omega 3 fatty acids every day. Flaxseed oil have a mild nutty flavor that some people may not like. You can still use them as a salad dressing or with cereals or with yogurt to get the health benefits. 3.  Walnuts – omega 3 foods vegetarian source – on the go snack As soon as we look at walnuts, we see a glimpse of a brain in them. Walnuts have been known since ancient times to enhance the functioning of the brain. However, the secret behind it is the ALA Omega 3 Essential Fatty Acids hidden inside the walnuts and that makes it one of the best omega 3 foods vegetarian source. You can use walnuts as a snack, it can become your healthiest snacking time partner. But once again we will remind you that ALA Omega 3 is found in walnut oil. So if you want to use walnut oil to get ALA Omega 3, its low smoke point, like flaxseed, hinders its widespread use. Because by using walnut oil at high temperature, the Omega 3 present in it gets oxidized and turns into free radicals. This is not at all safe for your body. So please be watchful, if you are considering walnut oil as Omega 3 foods vegetarian source. 4. Hemp Seed –  Even though Hemp Seed leaves are used for intoxicants but Hemp Seeds are considered an excellent Omega 3 foods vegetarian source. Consuming approximately 15 to 20 grams of Hemp Seeds a day may be able to meet your daily requirement of omega 3 fatty acids. However, like other seeds, Omega 3 is also found in its oil. Unfortunately, due to hemp oil’s low smoke point, it