Omega-3 fatty acids are important for maintaining heart and brain health. But you don’t need to turn to fish, or fish oil supplements, to get your omega-3s.
Omega-3 fatty acids are readily available in a wide variety of plant foods including; walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts.
Chia Seeds:
Chia seeds have very healthy benefits, they’re loaded with nutrients and contain a lot of fibre and protein with each serving.
They’re also a great plant-based source of ALA omega-3 fatty acids.
Hemp Seed
In addition to protein, magnesium, iron and zinc, hemp seeds are comprised of about 30% oil and contain a good amount of omega-3s. Studies have shown that they help with heart health.
Walnuts
Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, studies have shown that they help improve brain health. Just one serving of walnuts can fulfill an entire day’s requirements of omega-3 fatty acids.
Flaxseeds
Flaxseeds provide a good amount of fiber, protein, magnesium and manganese in each serving. They’re also an excellent source of omega-3s.
Several studies have demonstrated the heart-healthy benefits of flaxseeds, largely thanks to their omega-3 fatty acid content.
Spinach
Spinach is also rich in Omega 3 fatty acid . It helps to improve the brain function, memory, lower the risk of heart problems, regulates blood pressure and boosts our energy.
Canola Oil
This oil has the highest amount of omega-3 fatty acids of all everyday cooking oils. Omega-3 fatty acids protect against heart attacks and strokes by helping to lower bad cholesterol.
Seaweed and Algae
Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for health benefits.
Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA.
Seaweed is also rich in protein, and it may have antidiabetic, antioxidant, and antihypertensive properties
Edamame
Edamame beans are immature soybeans that are particularly popular in Japan. They are not only rich in omega-3s but are a great source of plant-based protein.
Wild Rice
One-half cup of cooked wild rice, contains 159 mg of omega-3 fatty acids. It also contains almost twice the protein and fiber as brown rice, and is high in B vitamins, manganese, zinc, potassium, phosphorous and magnesium, while being relatively low in calories.
Berries
Berries, especially blueberries provide 174 milligrams of omega 3 per cup.
They are one of the healthiest foods you can eat, not only are they delicious but they also nutritious and provide a number of impressive health benefits.
Many of our dishes at Tops contain most of the foods listed above which is why we currently only serve fish once a week. To find out more about our healthy, no-added sugar recipes click here.
