These well-known healthy fats are able to provide great benefits for our body. Thus, they are related to cardiovascular risk and the maturation of the nervous system. There are many vegetable sources of omega 3 fatty acids that we have in the wide range of food. They are polyunsaturated fats and, together with omega-6 fatty acids, make up the so-called essential fatty acids. Take note of your most important plant sources. They receive this name because they are essential for the organism, although it is not capable of producing it on its own and must acquire it through food.
Benefits of Omega 3 Fatty Acids
The properties of omega 3 fatty acids provide important benefits for the health of the organism. Among them we can mention:
- It has anti-inflammatory activity.
- They reduce the cholesterol fraction, increasing the production of HDL (“good cholesterol”) and the elimination of LDL (“bad cholesterol”). This fact hinders the formation of atheromatous plaques in the walls of the arteries.
- Reduce triglyceride levels.
- They contribute to decreasing blood pressure.
- In children, they play an important role in the maturation and growth of the brain.
- They protect against numerous diseases such as diabetes, stroke, some types of cancer or ulcerative colitis, among others.
- They have anticoagulant properties.
- Reduce the symptoms associated with rheumatoid arthritis.
On the other hand, it has not been established what is the daily dose of omega 3 acids that must be contributed to the organism. However, it should be noted that some studies have shown that with a dose of 1 gram daily, cardiovascular risk is significantly reduced.
5 Vegetable Sources of Omega 3 Fatty Acids
Next, we will explain the nutritive properties of a series of plant sources of omega 3 essential acids to enjoy good health and prevent many diseases. However, there are many more vegetable sources of omega 3 fatty acids.
1. Flax Oil and Olive Oil
Flax oil has a composition of 75% omega 3 and 25% omega 6. It is a very valuable food for the metabolism of prostaglandins that regulate inflammation. One tablespoon provides almost 7 grams of omega 3, making it one of the most important vegetable sources of omega 3 acids.
On the other hand, olive oil also helps us meet the needs of these polyunsaturated fats. It is very simple, rich and, of course, healthy to add a splash of raw oil to breakfast bread or the midday salad.
2. Micro-Algae
Chlorella algae are the richest in omega 3 fatty acids, followed by spirulina and Klamath, although it is taken in small doses. In addition to its high content of these nutrients, it has important antioxidant effects.
3. Nuts
Unlike other nuts, walnuts have a balanced ratio of 5: 1 between omega 3 and 6. With 14 of these nuts, which are approximately 60 grams, 50% of the daily needs of omega-3 are covered.
4. Chia seeds
Chia seeds are another vegetable source of omega 3 more important next to flaxseed. They have 33% oil (62% omega 3 and 20% omega 6). It must be borne in mind that in order to consume these seeds they must first macerate.
In addition, these seeds have burst forcefully into our food, especially in that of vegetarians. Thus, this product, which first began to be sold in herbalists and specialized stores, soon made the leap to the supermarket.
5. Avocado
The avocado has been gaining much fame in recent years. Some diets have reserved a leading role due to their nutritional virtues, it does not lack anything. It is one of the most important vegetable sources of omega 3 fatty acids.
The truth is that even some specialists in neurology consider it as one of the best products to keep the brain healthy and prevent Alzheimer’s.
Conclusion
All these plant sources of omega 3 fatty acids will come in handy to help us comply with WHO recommendations. In addition, certain sectors of the population are more sensitive to this deficiency, such as children who are in full brain development.
Therefore, be sure to include foods rich in omega 3 fatty acids to enjoy good health and prevent future diseases.
