Health Tips: These 4 superfoods will overcome Omega-3 deficiency, will provide ‘panacea’ treatment to heart and brain.

Omega-3 fatty acids are associated with fish and non-vegetarian diets. Omega 3 fatty acid is such an essential nutrient, which is no less than a panacea for your overall health. The body cannot make it on its own, so it is necessary to take it from the diet. It plays an important role in keeping the heart healthy, improving brain function and reducing inflammation in the body.

Due to today’s busy lifestyle and increasing dependence on processed food, its deficiency has become common in our diet. Due to which problems like depression, heart and joint pain occur. Vegetarians can easily consume adequate Omega-3 ALA through some easily available Indian foods. In such a situation, today through this article we are going to tell you about four ‘superfoods’, by consuming which you can easily overcome the deficiency of Omega 3.

Flax seeds are the cheapest and most effective source of nutrient powerhouse Omega-3 fatty acids. These small brown seeds are rich in alpha linolenic acid ALA Omega 3. 100 grams of flax seeds contain 22 grams of Omega 3. It gets converted into EPA and DHA in the body. You can grind flax seeds and consume them with smoothie, curd or by mixing them with flour. Eating this will also improve digestion.

In terms of nutrition, chia seeds are no less than a superfood. Like flaxseed, it is also a good option for Omega 3. Chia seeds contain 17 grams of omega-3 fatty acids. At the same time, it is rich in protein and fiber, which is also beneficial in weight balance and digestion. You can include chia seeds in your diet by sprinkling them over pudding, salad or soaking them in water.

Generally, nuts are quite expensive, but walnuts are cheaper than dry fruits and walnuts are a good source of Omega 3. Especially when walnuts are consumed in limited quantities. Walnuts contain the highest amount of Omega 3 fatty acids compared to other nuts. Consuming 2-3 walnuts daily improves mental health. Because DHA is an important part of brain tissue. Besides, it is also helpful in reducing cholesterol.

Mustard or mustard oil used in Indian kitchen is also considered a good source of Omega 3 fatty acids. Mustard oil has a better proportion of healthy fats compared to other refined oils. But keep in mind that heating it too much reduces its nutrients. Therefore, it is best to use it for cooking on low flame or for salad dressing.