Healthy Recipes  >  High in Omega 3 Fatty Acids  >  

This category has been viewed 6710 times
 Last Updated : Aug 26,2019



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 come 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.

The two main parts are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) which come 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.

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 Eggs. Chia Seeds which can be had as a drink with some honey, lime and water or as a pudding like 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

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.



Top Recipes

Anything homemade is definitely more satisfying – and nutritious – compared to store-bought foods. S ....
A wonderful post-dinner refresher! The Omega3 fatty acids in the flax seeds help build our cell memb ....
An appetising combination of fresh veggies and protein-rich beans cooked in olive oil, which contain ....
This delightful soup brims with the goodness of veggies, and radiates the pleasant aroma and flavour ....
The protein-packed paneer and spinach soup is a meal in a bowl! generous use of moong dal, paneer an ....
Flax seeds are one of the richest sources of omega 3 fatty acids, which is essential to build immuni ....
Delectable fare this salad is, with its varied flavours and textures, which range from the smooth te ....
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dress ....
An unusual salad combination that pairs very well with a tangy dressing – this salad looks very good ....
What a dynamic, punchy flavour this salad has! Indeed, with the vibrant flavours of miscellaneous fr ....

Reviews