Cheaper, Easier-to-Find Omega-3 Rich Foods in Vietnam Than Fish

These omega-rich foods are readily available and easy to consume in Vietnam.

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Omega-3 is an extremely important nutrient for human health. Omega-3 needs to be obtained from food as our body cannot synthesize it. That’s why foods rich in omega-3 become increasingly important. Omega-3 helps in brain development and brain protection, enhances brain structure, and increases nerve transmission. Omega-3 is also good for the skin, helps us sleep better, and enhances intelligence. It helps maintain good memory and reduces fat in the liver…

When it comes to omega-3 sources, we often think of fish and fish oil. However, there are many other foods in nature that are rich in omega-3, easy to eat, and inexpensive.

Watercress

Watercress, also known as water spinach or water morning glory, is very abundant in Vietnam and affordable. In 100g of watercress, there are 138mg of omega-3 and 26mg of omega-6. Watercress is also rich in fiber, vitamins A, C, E, K which are very good for daily supplementation. You can use watercress to cook soup, boil, eat in salad, or juice…

Chia Seeds

In 100g of chia seeds, there are 4,915mg of omega-3 and 1,620mg of omega-6. Chia seeds are not grown in Vietnam but they are imported at a very low cost. Chia seeds are also rich in calcium, phosphorus, and protein…

Walnuts

In 100g of walnuts, there are 9,079mg of omega-3, 38,092mg of omega-6. Walnuts are also very nutritious, rich in fiber, and copper. Walnuts are also a healthy snack. Walnuts contain 65% fat and 15% protein. As a type of nut, they have a negligible amount of carbohydrates. The carbohydrates in walnuts are mainly due to their fiber content. When eating walnuts, remember to eat the husks as they are rich in antioxidants that are good for your health.

Sesame Seeds

Sesame seeds are also seeds that are rich in omega-3 and especially rich in calcium, making them very good for people who need to supplement omega-3 and calcium, such as children, pregnant women, postpartum women, and the elderly.

Flax Seeds

According to the Harvard Family Health Guide (USA), we can use flaxseed or flaxseed oil to effectively supplement omega-3. A tablespoon of ground flaxseed contains 2,350mg of ALA omega-3, while a tablespoon of flaxseed oil contains 7,249mg of this substance.

Brown Rice

Half a cup of brown rice contains 159mg of omega-3 fatty acids. It also contains nearly twice the amount of protein and fiber compared to regular white rice. Among different types of brown rice, black rice is the richest in omega-3.

Eggs

Eggs, especially chicken eggs, are very rich in omega-3 while being affordable and easy to find. According to scientists, the omega-3 content in eggs is 70mg/100g of eggs. The main types of omega-3 in eggs are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

You can eat 1 egg per day and still be safe. However, it is not advisable to eat too many eggs. It is better to eat eggs boiled or steamed instead of cooking them with a lot of oil.

Soybeans

Soybeans are a popular type of beans in Vietnam and are always included in the group of foods rich in omega-3, no less than deep-sea fish. On average, 100g of soybeans contains 1,443mg of omega-3. However, you should note that when processing soybeans, you need to soak the beans to release the nutrient-inhibiting substances in the beans and cook them thoroughly. Also, pay attention to the origin when choosing soybeans, avoid genetically modified soybeans.

Seaweed and Algae

Seaweed and algae are also very abundant sources of omega-3. Seaweed and algae are also important sources of omega-3 for vegetarians or vegans as they are one of the few plant groups that contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The DHA and EPA content varies depending on the type of algae and specific products. Moreover, they are also a very good source of protein.

Frequently asked questions

There are several natural sources of Omega-3, including fish and fish oil, as well as plant-based options such as watercress, chia seeds, walnuts, sesame seeds, flax seeds, brown rice, eggs, soybeans, and seaweed/algae. These sources are rich in Omega-3 and offer additional nutritional benefits.

The amount of Omega-3 varies across different sources: watercress provides 138mg per 100g, chia seeds offer an impressive 4,915mg per 100g, walnuts contain 9,079mg per 100g, and so on. It’s important to note that the Omega-3 content can vary slightly depending on the specific product and its origin.

Yes, plant-based sources of Omega-3 often provide additional nutritional benefits. For example, watercress is rich in fiber and vitamins A, C, E, and K. Chia seeds offer calcium, phosphorus, and protein, while walnuts provide healthy fats, fiber, and copper. Flax seeds are also a great source of Omega-3 and fiber.

There are many ways to incorporate Omega-3 into your diet. You can consume fish and fish oil supplements, or opt for plant-based sources. Try adding watercress to soups, salads, or juices, include chia seeds in your breakfast bowls or smoothies, snack on walnuts, or use flax seeds as a topping for yogurt or oatmeal. Remember to vary your sources to ensure a diverse range of nutrients.

While Omega-3 is essential for health, it’s important to maintain a balanced diet and not consume excessive amounts of any single nutrient. When eating eggs as a source of Omega-3, it’s recommended to limit consumption to one egg per day, and opt for boiled or steamed preparation methods over frying. When preparing soybeans, remember to soak and cook them thoroughly, and choose non-GMO varieties whenever possible.
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