Here are some affordable and healthy foods that can help you supplement omega-3, especially for those who are vegetarian.
Watercress
Watercress, also known as bina vegetable or chinese cabbage, contains 138mg of Omega-3 and 26mg of Omega-6 per 100 grams. This vegetable is rich in calcium and various vitamins. It is highly beneficial for the health of children, menopausal women, and the elderly. Watercress is relatively cheap and can be found in local markets for around 20,000 VND per kilogram.
Flaxseed
Flaxseeds are one of the richest plant-based sources of omega-3 fatty acids. Despite their small size, flaxseeds are packed with healthy fats. They are also considered a perfect food for vegetarians as they provide a good amount of fiber, vitamin E, and magnesium. You can grind flaxseeds and add them to your meals. The price of imported flaxseeds in Vietnam is also affordable.
Chia seeds
Chia seeds are well-known for their nutritional properties and weight loss benefits. They contain 4,915mg of Omega-3 and 1,620mg of Omega-6 per 100 grams. Chia seeds are also rich in calcium, phosphorus, protein, and are suitable for vegetarians and individuals who engage in intense physical activities like gym workouts.
Walnuts
Walnuts are highly nutritious and rich in Omega-3 fatty acids (9,079mg of Omega-3 and 38,092mg of Omega-6 per 100 grams). They are also rich in fiber and copper. The thin skin covering the walnut is highly nutritious and should not be removed before consumption, as it contains antioxidants that are beneficial to your health.
Legumes: Green beans, black beans, lima beans, and peanuts are all rich in Omega-3. These legumes are commonly available in Vietnam and are affordable. Consuming these legumes also helps increase calcium and plant-based protein intake. They are especially valuable for vegetarians as a source of high-quality protein.
Why do we need to supplement with omega-3?
Omega-3 is an essential fatty acid for the body, especially for brain and cardiovascular health. The notable benefits of omega-3 include:
Healthy Skin: Omega-3 helps maintain youthful skin. DHA and EPA, two types of omega-3, prevent premature aging.
Improved Sleep: Adequate omega-3 intake helps the body produce melatonin, which promotes better sleep. Melatonin is crucial for falling asleep easily and achieving quality sleep.
Brain Development and Visual Enhancement: Omega-3 plays a vital role in brain development and visual health. Supplementing with omega-3 is particularly important for young children to support their cognitive and visual development.
In addition, omega-3 also aids in improving neurological conditions, helps prevent joint inflammation, and promotes gastrointestinal health. Omega-3 is also believed to have potential benefits for preventing cancer and improving blood lipid profiles.
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