Omega-3 is a group of good fats that play an important role in the heart, brain and body's anti-inflammatory ability. Usually, fatty fish are considered the most common source of omega-3. However, many nuts also contain large amounts of alpha-linolenic acid (ALA), a plant-based omega-3 form.
In which, chia seeds are considered one of the richest sources of plant omega-3. About 60% of the fat in chia seeds is ALA. Only about 2 tablespoons of chia seeds provides more than 5 grams of ALA, exceeding the recommended daily needs of adults. In addition to omega-3, chia seeds are also rich in fiber, protein, calcium and magnesium.
Flax seeds are also a prominent choice thanks to their high ALA content. A small serving of flax seeds can provide more than 6 grams of plant omega-3. Regularly supplementing flax seeds is associated with benefits that support cardiovascular health, improve cholesterol and reduce inflammation. Flax seeds also contain lignan, an antioxidant compound beneficial for health.
Walnuts are a familiar nut that contains a lot of healthy fats. Although the amount of ALA is lower than chia seeds or flaxseed, walnuts are still a significant source of omega-3 from plants. Eating a small handful each day can help increase good fat for the body, especially suitable for vegetarians.
Another option is gai dầu seeds. This type of seed contains omega-3 and a complete source of protein with enough essential amino acids. Gai dầu seeds can be added to smoothies, salads or yogurt to increase nutritional value for meals.
Pumpkin seeds also bring many health benefits thanks to containing ALA, magnesium and zinc. Some studies show that eating pumpkin seeds can help reduce cholesterol and blood pressure, while also contributing to boosting immunity.
Pecans are a source of good fats and antioxidant compounds such as polyphenols. Supplementing pecans in reasonable amounts can help improve blood fat and support cardiovascular health. However, this type of nut contains quite a lot of calories, so it needs to be eaten moderately.
In addition, pistachios also contain plant omega-3s along with protein and fiber. This type of nut helps create a feeling of fullness for a long time, supports digestion and contributes to weight control.
Experts note that plant-based omega-3 is mainly ALA. The body can convert a small portion of ALA into EPA and DHA, two important forms of omega-3 commonly found in seafood. Therefore, combining a variety of omega-3-rich foods will help the body absorb nutrients more effectively.
