Omega-3 fatty acids play a major role in many of your body functions, such as reducing inflammation, decreasing blood triglycerides, and also help in reducing the risk of dementia. The main sources of omega-3 fatty acids are fish like trout, salmon, and tuna, which means that ensuring enough omega-3 fatty acids can be difficult if you are a vegan. Some of the plant-based foods that are rich in omega-3 fatty acids are discussed below.
Brussels Sprouts
This cruciferous vegetable is a good source of omega-3 fatty acids. Since Brussels sprouts are packed with omega-3 fatty acids, including them in your daily plant-based diet offers a wide range of health benefits. Studies have found that eating more cruciferous vegetables like Brussels sprouts can lower the risk of heart disease by 16%.
Chia Seeds
According to many studies conducted over the years, consuming chia seeds will help in alleviating many health problems. Chia seeds contain a good amount of ALA omega-3 fatty acids, along with fiber, and protein. Studies have shown that these nutrients in chia seeds can help in alleviating many chronic diseases. One study has proven that consuming more chia seeds can help in decreasing the inflammatory markers present in your body.
Hemp Seed
Hemp seeds are packed with several nutrients, including omega-3 fatty acids. Some recent studies conducted on animals have shown that omega-3 fatty acids in hemp seeds can help in improving heart health. Omega-3 fatty acids can prevent blood clot formation and accelerate the recovery of the heart after a heart attack. You will get around 6000 mg of ALA omega-3 fatty acids from just one ounce of hemp seeds.
Flaxseeds
Flaxseeds are packed with numerous health nutrients that can help in improving your body’s health. The omega-3 fatty acids present in flaxseeds can help in improving your heart health by reducing the cholesterol levels in your body. Studies have also shown that eating flaxseeds can help in lowering your blood pressure.
Walnuts
Walnuts are also a good source of healthy fats and omega-3 fatty acids. Some animal studies have shown that eating walnuts will help in improving your brain health. It was also found that including walnuts in your plant-based diet will help in improving your memory, motor development, and anxiety. All of this is due to the omega-3 fatty acids present in walnuts.
