Did you know that there are plenty of plant sources of Omega 3 fatty acids out there? Don’t let anyone tell you that you need to eat as much fish as you can to a good supply of this essential part of your diet.
Omega-3 fatty acids are vital when it comes to the human brain and nervous system. They also have great anti-inflammatory properties. Doctors also are starting to link the intake of omega-3 fatty acids to normal metabolism. Doctors recommend that you eat foods that are high in omega-3’s at least twice a week. These fatty acids cannot be produced by the human body, so food is our only source.
If you aren’t a big fan of fish, then you better start looking to take supplements or start eating one of the great plant sources of Omega 3. While doctors are still researching whether or not the plan based acids have the same positive effects as the traditional sources, but they don’t believe there should be a difference.
In recent years, flax seed has really made a push into the market because of the increased sense of health. The seeds contain high levels of omega-3 fatty acids, fiber, and vitamins. They are also the number one source of lignans in the human diet!
You can find fax seeds just about anywhere that food is sold! They sell whole flax seed, milled flax seeds, ground flax seed, and even flax seed oil. You can sprinkle them on top of your salads, meats, soups, and cereals to add a little bit of crunchy texture and a ton of health benefits.
If you decide to add flax seed to your diet, I strongly suggest that you store them in your refrigerator to keep them fresh. I found that the seeds got stale or soggy after a few days if I store them in the pantry.
Edamame is traditionally server in Japanese restaurants but can also be found in salad bars and the freezer section. They are one of the great plant sources of omega 3, vitamins, fiber, minerals, and protein. Edamame is typically a staple ingredient in the diet of vegetarians because of all that they can offer someone who doesn’t eat meat.
They are created by boiling young soybeans and then letting them cool. Traditionally, they are served in their shell. Here in the states, you are more likely to find them shelled in their ready-to-eat form. They are a great healthy snack for the middle of the day! If you are looking for a great edamame recipe, this edamame salad with baby beets and greens is absolutely delicious!
Chia seeds are another great sources of the healthy fats that your body needs. Seeds and nuts are almost always a great alternative source for omega 3 and other healthy fats. They are also a great source of vitamins, minerals, and fiber as well!
Central America considers chia seeds to be a superfood and they eat them with everything. You can add them to salad, cereal, and even water!
Canola has long been one of the most popular cooking oils on the market. It is popular for its mild flavor and ability to withstand high temperatures. It is used in making dressings, making sauces, cooking, and baking.
Canola Oil is one of the healthiest oils from plants on the market. It is much lighter tasting, and typically cheaper, than olive oil.
Walnuts are one of the best plant based sources on nutrition on the planet. They are towards the top of the list for plant sources of omega 3 and protein.
It is very common to use walnuts on salads, cereals, and as a topping for your yogurt. They are delicious and are one of the few ingredients that fit well with baked goods and delicate dinners at the same time. Walnuts are also commonly used to making oil that it common in salad dressings.
It is best to buy walnuts in the shell to ensure that they stay fresh. I also suggest that you store them in the fridge for best results!
Pumpkin seeds are high in fiber, calcium, protein, magnesium and omega-3 fatty acids. They are a great snack choice or salad topper.
This nutritious option can be found on the shelves of just about any grocery store in The United States. I suggest that you by them shelled because they are much easier to eat. You know what I am taking about if you have ever had to shell pumpkin seeds.
Pine nuts are another great source, plus they are high in monounsaturated fats. They are also great source of manganese and B vitamins.
Just like pumpkin seeds, pine nuts are typically found in just about every grocery store around. They are almost always shelled, but it is possible to find them still in the shell if that is what you are looking for. Most people eat them as a snack, but they can also be ground up and used in pesto. This homemade basil pesto recipe is worth checking out!
These nutritious beans are one of many great plant sources of omega 3 fatty acids. They are also very popular with vegetarians because they are one of the best sources of non-dairy calcium!
Navy beans can be substituted in just about any recipe that calls for dry white beans. They are also commonly used in soups and chili.
While my kids hate it, cauliflower is one of the best sources of omega 3. It is also a great source of potassium, magnesium, and niacin. If you are looking to ensure that your heart is healthy, cauliflower is something that you need to consider.
Cauliflower is often consumed raw or steamed, but most experts believe you should eat it steamed to retain the most nutrients. I love to add a little lemon juice and olive oil to mine. The lemon gives it a little bit of a tang and is one of my favorite steamed vegetables.
Brussels sprouts are packed with Omega 3’s and other important nutrients. In fact, a single serving of Brussels sprouts contains 1/3 of the daily recommended dose of omega 3 fatty acids. They are one of the vegetables for promoting healthy and beautiful skin.
This is another one on the list of vegetables that my kids hate to smell me cooking, but I think they are great. It’s a bit of an acquired taste, but just remember how healthy they are for you!
Please let me know in the comment section below if you believe that I forgot any!