{"id":114,"date":"2016-02-28T00:24:36","date_gmt":"2016-02-28T00:24:36","guid":{"rendered":"http:\/\/www.onecleverchef.com\/?p=114"},"modified":"2019-09-28T18:40:40","modified_gmt":"2019-09-28T18:40:40","slug":"top-12-vegetarians-sources-of-omega-3-to-protect-your-heart","status":"publish","type":"post","link":"https:\/\/www.onecleverchef.com\/top-12-vegetarians-sources-of-omega-3-to-protect-your-heart\/","title":{"rendered":"Top 12 Vegetarians Sources of Omega-3 to Protect Your Heart"},"content":{"rendered":"
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Plant-derived Omega-3 is alpha-linoleic acid (ALA) which the body converts to Omega-3 docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). When the body converts ALA to DHA and EPA the amounts of DHA and EPA are insigni\ufb01cant for optimal health and disease prevention. That\u2019s why it\u2019s important to pay attention to your complete Omega-3 intake. The DHA and EPA are important nutrients in brain functioning, neural tissue performance, retina, eye health, and for visual acuity as well as coronary health. Omega-3 is also found to lower the symptoms of depression, anxiety, ADHD, bipolar disorder, and is associated with memory loss prevention<\/a>.<\/p>\n DHA and EPA are found in \ufb01sh and \ufb01sh oil. Some people who eat \ufb01sh might not be able to absorb the Omega-3 (if their body is acidic and they cannot properly digest the \ufb01sh). This is why Omega-3 rich foods like \ufb02ax and chia seeds have become popular not just with vegetarians. Here is a list of 12 vegetarian sources of Omega-3 and their other health bene\ufb01ts. The \ufb01rst three walnuts, \ufb02ax seeds and chia seeds provide the highest amounts of Omega-3.<\/p>\n 1. Walnuts<\/strong><\/p>\n Walnuts are highly nutritional and contain antioxidants, minerals, protein while also being high in Omega-3 ALA fatty acids, vitamin E, folate, melatonin, making them very bene\ufb01cial for the brain and cardio-vascular function. Walnuts make a great snack or addition to various meals.<\/p>\n 2. Flax Seeds<\/strong><\/p>\n You can use \ufb02ax seeds in their natural raw state or as \ufb02ax seed oil. You can add the seed oil as a salad dressing or even add it to your cereal every morning to make sure you are getting enough Omega-3 fatty acids. Flax seeds are high in antioxidants and micronutrients. The added bene\ufb01t of \ufb02ax seeds is they keep your hair and skin healthy<\/a>.<\/p>\n <\/p>\n 3. Chia Seeds<\/strong><\/p>\n Chia seeds are one of the top vegetarian sources of Omega-3. They also contain signi\ufb01cant amounts of dietary \ufb01ber, vitamins, minerals and protein. Chia seeds contain antioxidants which contributes to lower free radical activity. That\u2019s why they are also wonderful for you skin. You can add them to your cereal, or just soak them with some water and they will swell and become a consistency of a pudding to which you can some fruit<\/p>\n <\/p>\n 4. Beans<\/strong><\/p>\n Beans don\u2019t have as much Omega-3 as nuts and seeds, however they still are a signi\ufb01cant source for a plant-based food and should be consumed regularly for a balanced diet. The beans with most Omega-3 value are mung beans. Beans also contain protein and \ufb01ber. They are a wonderfully versatile food that you can prepare in different ways, and depending on the seasons, can provide quite a varied taste.<\/p>\n 5. Winter Squash<\/strong><\/p>\n Winter squash and other pumpkins contain Omega-3 fatty acids. They are rich in vitamin C and beta-carotene making them especially bene\ufb01cial for your skin. They are anti-oxidant making them essential foods in preventing cancer. Winter squash is rich in \ufb02oats which is the reason why they are often recommended in dietary needs of pregnant women as they help with healthy foetal development. They make delicious soups and can be wonderful when just baked on their own.<\/p>\n <\/p>\n