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Have the words Omega-3 been splashing around your existence quite often these days? Are you concerned that your plant-based diet isn’t good enough to keep you healthy? Here’s a fact – most plant-based sources are rich in all the essential nutrients and can meet your daily dietary requirements with ease. Omega-3 is one such nutrient that is readily available through several plant-based foods. Omega-3 has plenty of benefits and is extremely essential for the proper functioning of our body. Here’s an overview of Omega 3, its benefits and vegan or vegetarian sources. 

What is Omega-3?

Omega-3 fatty acids are a group of essential fatty acids that play a key role in the maintenance of cellular function in our body. Most of our vital organs like the heart, brain, kidney, eye, and skin are highly dependent on these acids for proper functioning. As studies suggest, the inclusion of Omega-3 can have a positive influence on one’s health.

Sources of Omega 3

  1. Flaxseed: This superfood is rich in a variety of nutrients. A tablespoon of flaxseed alone offers double the amount of Omega-3 required in the diet. Flaxseed oil is also a highly potent source that offers up to seven times the recommended quantity. 
  2. Chia seeds:Just like flaxseeds, chia seeds are also packed with Omega-3. An ounce of chia seeds can fulfil about half the dietary fibre requirements. Moreover, they are excellent ingredients for a tasty and creamy pudding! 
  3. Walnuts: Walnuts have always been associated with sharpening memory and honing one’s learning skills. One of the reasons for that is their Omega-3 content, which boosts brain function and health. Just one serving of walnuts (about 28 grams) is sufficient to fulfil the daily dietary requirement of Omega-3
  4. Brussels Sprouts: These cruciferous vegetables, roasted, steamed or blanched, apart from being delicious, are a great source of Omega-3. About half a cup of brussels sprouts can provide up to 12% of the required intake. 
  5. Seaweed and Algae: Another plant-based source of Omega-3 is algal oil, which is derived from algae. Studies have confirmed that their Omega-3 content is at par with non-plant sources. 
  6. OZiva Omega Multi: A capsule of OZiva’s Omega Multi is sufficient to meet your daily needs and further contains other plant vitamins such as A, D, and E. It is also fortified with virgin olive oil that improves brain function and promotes heart health. Most plant-based sources contain Omega-3 in the form of ALA which is further converted to EPA and DHA in the body. OZiva’s Omega Multi is rich in EPA and DHA that can be easily absorbed and digested.

Is Plant-Based Omega Better?

For people who may be allergic to fish oil, or find it difficult to handle the smell, plant-based sources of Omega-3 are a boon. They are also easily absorbed and digested. Function-wise, irrespective of source, Omega-3 fatty acids will play a similar role in our body. 

Omega 3 fatty acids are essential for a lot of bodily functions. All things considered, if your dietary habits keep you from reaping the benefits of Omega 3 from conventional sources, remember that you can always turn to the equally potent and highly viable plant-based alternatives and lead the healthy lifestyle you’ve always wanted.

If you want to know more about Omega-3, you can watch this video on OZiva TV where Delhi-based Nutritionist and Health Coach Preeti Gupta talks about its significance in detail.

Written by Dr. Sulagna Chakrabarti
Sulagna is a dentist by day and a writer by night. She has been moonlighting as a content creator since 2015. Ask her something random and there is a very, very high chance that she will contribute to the conversation.

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