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 Last Updated : Sep 24,2019


ओमेगा 3 फैटी एसिड युक्त - हिन्दी में पढ़ें (High in Omega 3 Fatty Acids recipes in Hindi)
ઓમેગા-3 ફેટી એસિડ યુક્ત વાનગીઓ - ગુજરાતી માં વાંચો (High in Omega 3 Fatty Acids recipes in Gujarati)

Recipes High in Omega 3 Fatty Acids, Healthy Veg Indian

Omega 3 Fats also called Omega 3 Fatty acids is a crucial FAT that the human body cannot make. These are essential fats and a type of polyunsaturated fats, which the body cannot make so we have to get them from food sources. So what is Omega 3 consists off? Omega 3 Fatty Acids consists of 3 parts.

The two main parts are Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which comes from non-vegetarian food and mainly from Fish while the third part, is Alpha-linolenic acid (ALA). ALA is key to Vegetarians as it comes from nuts and seeds and Walnut is the richest source of ALA. The detail list of ALA rich foods will be given below.

Walnut and Cherry Tomato SaladWalnut and Cherry Tomato Salad

The two main parts are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) which comes from non vegetarian food is a problem for vegetarians. They cannot get this and hence it is known that a lot of Vegetarians consume Fish Oil. We are not suggesting you do that but that is what the case is and shows how important EPA and DHA are as they are key in reducing cellular inflammation. Having ALA, alone which comes from Vegetarian sources, is not that effective and is about 10% strength of EPA and DHA.

Omega 3 rich salads

Salads - we all know that they lend a horde of vitamins and minerals to our diet. These nutrients though required in small amounts are very necessary for various bodily functions. Add a touch of greens to all salads you toss. Wholesome veggies like kale and spinach are perfect for salads which add a touch of omega 3 fats too. To this healthy bowl, you can effortlessly add more crunch and omega 3 by way of walnuts, flax seeds, sunflower seeds, pumpkin seeds and hemp seeds. Try Jowar Kale Palak Antioxidant Healthy Office Salad and Quinoa Rocket leaves and Chickpea Veg Salad

Jowar Kale Palak Veg Antioxidant Healthy Office SaladJowar Kale Palak Veg Antioxidant Healthy Office Salad

Also learn the art of roasting these seeds perfectly…

How to Roast Flaxseeds

How to Roast Pumpkin Seeds

Cooking with Walnuts for Omega 3 fatty acids

Walnut is one of the most healthiest nut which you should not miss out at all. They are a very good source of omega 3 fatty acids which helps to maintain normal heart beat, prevent the onset cancer, control arthritis and so on…. In fact you can look upon as an ingredient which does not much cooking and it can be combined with the right ingredients and put up on the table quickly. Date and Walnut BallsWalnut Dip and Walnut and Cherry Tomato Salad are a few such recipes. 

Date and Walnut Balls

Date and Walnut Balls

Cooking with flax seeds and chia seeds for Omega 3 fatty acids

Being a Vegetarian you must consume foods rich in Omega 3 like Flaxseeds which you can put into your smoothies and salads or breads like Almond Flax Bread with EggsChia Seeds which can be had as a drink with some honeylime and water or as a pudding like Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts.

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts
Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

What is the amount of Omega 3 Fatty Acids you Should have?

Most of the Indian diet is based on high usage of Omega 6 fatty acids over Omega 3. Studies show that there is 20 to 25 times more consumption of Omega 6 over Omega 3 in our diet which is not good for the body. The ideal ratio is said to be 2:1, that is two parts Omega 6 to one part Omega 3.
 

15 Vegetarian Food Sources rich in Omega 3 Fatty Acids

  Vegetarian Food Sources of Omega 3 Fatty Acids
1. Walnuts
2. Chia Seeds
3. Ground Flaxseeds
4. Canola Oil
5. Soya beans
6. Hemp Seeds
7. Broccoli
8. Brussel Sprouts
9. Cauliflower
10. Kale
11. Spinach
12. Flaxseed Oil
13. Mustard Oil
14. Soya-bean Oil
15. Walnut Oil
 
Palak, Kale and Apple JuicePalak, Kale and Apple Juice

10 Benefits of Omega 3 Fatty Acids

  10 Benefits of Omega 3 Fatty Acids
1. Lowers risk of heart attack : Omega 3 fatty acids appear to help the heart beat at a steady rhythm and hence prevent it from erratic beats which could be fatal and responsible for lots of heart attacks. Fish oil may prevent the hardening of arteries by slowing the formation of blood clots and plaque which clog arteries.
2. Asthma : Omega 3 fatty acids are key in reducing inflammation which is key to treating Asthma.
3. Reduces body inflammation
4. Rheumatoid Arthritis : Control rheumatoid arthritis which is an auto immune disease that is very painful as it causes inflammation of the joints.
5. Cancer : Reduce risk of cancer.
6. Alzheimer’s and Dementia : Research suggests that Omega 3 may protect against diseases like Alzheimer's disease and dementia.
7. Lowers Blood Pressure.
8. Improve Brain Memory : Omega 3 fatty acids are very concentrated in the brain and may help in your memory.
9. Heart : Studies show that higher consumption of Omega 3 leads to raising the HDL (good cholesterol). This is said to be done through Fish oil plus flaxseeds. Vegetarians, please have flaxseeds and walnuts in your daily diet.
10. Macular Degeneration : Studies show that diets high in Omega 3 can help prevent this bad eye disease which can lead to blindness.



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