1-2 tablespoons of crushed flaxseeds (अलसी बीज) a day is enough to fulfill our omega-3 needs.
What is Omega-3
Omega-3 fatty acids are polyunsaturated fats. They are healthy fats and are important for maintaining heart and brain health. Since our bodies can’t produce omega-3s, we must get them from our diet!
There are three main types of omega-3 fatty acids:
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
- ALA (alpha-linolenic acid)
It is a common myth that only fish produce omega-3. This is not true. Fish do not produce omega-3. Algae produce it. Fish get their omega-3s by consuming algae. Moreover, consuming fish exposes us to microplastics and toxins such as mercury, lead, cadmium, etc. The concentration of dioxin-like pollutants in fish oil is so high that when taken as directed, salmon, herring, and tuna oils can cause the average person’s overall daily intake to exceed the tolerable limit of toxicity. Read more about the health impact of fish consumption
Plant-based Sources of Omega-3s
ALA — which is the only essential omega-3 fatty acid, is only found in plant sources. Our body converts some of this ALA into EPA and DHA. Even though this conversion is not very efficient, some plant sources are so rich in ALA, that there is no need for concern. For instance, only 1-2 tablespoons of crushed flaxseeds are needed for the required ALA, converted EPA, and converted DHA.
Chia Seeds: You can sprinkle them on sabjis, use them in sherbets, blend them into smoothies, etc. Incorporating a tablespoon or two into your daily diet can be a great way to boost your omega-3 intake!
Flaxseeds (अलसी बीज): Another omega-3 powerhouse, flaxseeds offer a good dose of omega-3s. A tablespoon of flaxseed contains 2.4 grams of omega-3s! 1-2 tablespoons of crushed flaxseeds per day is one of the easiest ways to cover your omega-3 needs. You can add them to sabjis or you can make it into chutney.
Walnuts: These nuts contain omega-3 and are a convenient snack. Grab a handful for a boost of omega-3 fatty acids.
Edamame (कच्चा सोयाबीन): These young soybeans are not only delicious but also provide some omega-3. Enjoy them as a snack or add them to stir-fries.
Hemp Seeds: Three tablespoons (30 grams) of hemp seeds contain approximately 2.6 grams of omega-3 fatty acids. Hemp seed oil, which is made by pressing hemp seeds, can also be consumed to provide a concentrated dose of omega-3 fatty acids.
By choosing plant sources for omega-3 fatty acids, we can nourish ourselves without causing harm to fish.
Read about The Hidden Cruelty in the Fishery Industry in India