Plant Sources of Omega-3 Fatty Acids
Published: 2023-12-05 09:00:32

Fats are an important energy source, and it is divided into two categories: saturated and unsaturated. Saturated fat also called trans-fat and is solid at room temperature. This saturated fat cause fatty deposit in the blood vessel, which leads to the birth of several problems, such as heart attack. On the other hand, unsaturated fats are good fats and liquids at room temperature. Unsaturated fat divided into two parts, which are monounsaturated and polyunsaturated fat. 
This unsaturated fat is beneficial for your brain and heart. This fat is liquid at room temperature, so there is no chance of blocking blood vessels. But here, a problem arises that is present in rich fish oil and fatty fish such as trout, tuna, and salmon. This makes the challenges for vegetarian people to fulfill the requirement of omega-3 fatty acids. For vegetarians, natural foods are available that are rich in omega-3. If you are thinking about any other source, the **[Algal DHA Gummies](https://www.arecharnutra.com/shop/pre-and-probiotic-algal-dha-gummies)** are available in the market and are rich in omega-3 and prepared with all-natural vegan ingredients.
**Food rich in fatty acid**
1.	**Chia Seeds**
Chia seeds are a great source of omega-3 fatty acids. It also known for its many health benefits and, in a hefty dose, fulfils the requirement of fiber and protein in each serving. In researchers found that adding chia seeds as a part of the diet will reduce the risks of chronic disease because omega-3, fiber, and protein are present in it.
2.	**Brussels sprouts**
Brussels sprouts are an excellent source of omega-3. And it also has a high content of vitamin C, vitamin K, fiber, and other nutrients present in it. Hence, one study found that if you add Brussels sprouts to your diet, almost 16% will reduce the risk of heart disease. However, a half cup approx. Forty-four grams contain 44 mg of ALA. In addition, cooked Brussels sprouts contain three times more omega-3 than raw.
3.	**Algal Oil**
Algal oil a type of oil extracted from algae, which is a vegan source of both DHA and EPA. In algal oil, omega-3 is present almost equal to the fish oil. However, it is a supplement that is easily available in most pharmacies, and it can be added to smoothies or drinks for the dose of healthy fats. In addition, algal oil supplements provide 400-500 mg of DHA and EPA, and the recommended quantity is 300-900 mf of DHA and EPA per day.
4.	**Walnuts**
Walnuts are loaded with omega-3 fatty acids and healthy fats. In several studies, it found walnut improve the brain function and heart health. However, it also helps to improve memory, anxiety in mice, and motor development. In addition, one serving of walnuts can fulfill the requirement of omega-3 in a single ounce, approx. Twenty-eight grams will provide 2570 mg.
5.	**Flaxseed**
Flaxseed also called a nutritional powerhouse and provides a sufficient amount of protein, magnesium, fiber, and manganese in each serving. Apart from this, it is an excellent source of omega-3. Hence, in several studies, it has found that it helps in reducing cholesterol levels and lowering blood pressure.

**The bottom line**
Omega-3 is an essential nutrient for your brain and heart. If you add this to your diet, then your cholesterol level will decrease and maintain your blood pressure. If you are a vegetarian, then plant source is the only one from where you can fulfill the omega-3 requirement. Apart from this, in the market, **Probiotic Gummies** are available, which are good in taste and good for health.