May 16, 2025
Times Now Digital, Ashima Sharda MahindraChia seeds have many nutritional benefits, which include high amounts of omega-3 fatty acids and fibre. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA and help with weight loss
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Vegetarian sources of seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits. Algae and seaweed are important sources of omega-3 for people on a vegetarian or vegan diet because they are one of the few non-animal foods containing both DHA and EPA
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Kidney beans are a good source of various nutrients and are often part of a healthy diet. They contain ALA in smaller amounts compared to other plant-based sources like flaxseeds or chia seeds
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Hemp seeds are packed with nutrition—with around 30 per cent fat and two essential fatty acids alpha-linolenic acid and linoleic acid, which reduce the risk of heart disease
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Brussels sprouts are a great source of omega-3 fatty acids along with vitamin K, vitamin C, antioxidants, and fibre. Brussels sprouts are a great option for vegetarians who need to obtain omega-3 fatty acids
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Walnuts are a rich source of omega-3 fatty acids, specifically ALA, which is a plant-based omega-3. A one-ounce serving of walnuts provides 2.5 grams of ALA. They are known for their high content of polyunsaturated fatty acids and essential fatty acids, making them beneficial for the heart, brain, and immune health
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Spinach is a great source of omega-3 fatty acids - specifically the ALA type. While not as high in omega-3s as fatty fish, spinach contributes a large extent of omega-3 intake. A 100-gram serving of spinach contains around 370 mg of omega-3 fatty acids
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Half a cup of cooked edamame has around 300 mg of ALA Omega-3s. It is loaded with protein and is a tasty snack which is easy to throw into salads or stir-fries, or enjoy on its own with a pinch of salt
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Flax seeds are very high in omega-3 fatty acid alpha-linolenic acid. They have been shown to decrease heart disease risk in animal studies by reducing the risk of heart disease, type 2 diabetes and cancer
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