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High in Omega 3 Fatty Acids recipes


Last Updated : Jan 28,2024



ओमेगा 3 फैटी एसिड से भरपूर रेसिपी - हिन्दी में पढ़ें (High in Omega 3 Fatty Acids recipes in Hindi)
ઓમેગા 3 ફેટી એસિડ્સ થી ભરપૂર રેસીપી - ગુજરાતી માં વાંચો (High in Omega 3 Fatty Acids recipes in Gujarati)

Recipes High in Omega 3 Fatty Acids, Healthy Veg Indian

Omega 3 Fats also called Omega 3 Fatty acids is a crucial FAT that the human body cannot make. These are essential fats and a type of polyunsaturated fats, which the body cannot make so we have to get them from food sources. So what is Omega 3 consists off? Omega 3 Fatty Acids consists of 3 parts.

Walnut Dip

Walnut Dip

The two main parts are Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which comes from non-vegetarian food and mainly from Fish while the third part, is Alpha-linolenic acid (ALA).

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ALA is key to Vegetarians as it comes from nuts and seeds and Walnut is the richest source of ALA. The detail list of ALA rich foods will be given below.

Walnut and Cherry Tomato SaladWalnut and Cherry Tomato Salad

The two main parts are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) which comes from non vegetarian food is a problem for vegetarians.

Mini Jowar Apple and Walnut PancakeMini Jowar Apple and Walnut Pancake

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They cannot get this and hence it is known that a lot of Vegetarians consume Fish Oil. We are not suggesting you do that but that is what the case is and shows how important EPA and DHA are as they are key in reducing cellular inflammation. Having ALA, alone which comes from Vegetarian sources, is not that effective and is about 10% strength of EPA and DHA.

Omega 3 rich salads

Salads - we all know that they lend a horde of vitamins and minerals to our diet. These nutrients though required in small amounts are very necessary for various bodily functions. Add a touch of greens to all salads you toss.

Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha BowlQuinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl

Wholesome veggies like kale and spinach are perfect for salads which add a touch of omega 3 fats too.

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To this healthy bowl, you can effortlessly add more crunch and omega 3 by way of walnuts, flax seeds, sunflower seeds, pumpkin seeds and hemp seeds. Try Jowar Kale Palak Antioxidant Healthy Office Salad and Quinoa Rocket leaves and Chickpea Veg Salad

Jowar Kale Palak Veg Antioxidant Healthy Office SaladJowar Kale Palak Veg Antioxidant Healthy Office Salad

Also learn the art of roasting these seeds perfectly…

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How to Roast Flaxseeds

How To Roast Flaxseeds, Roasted Flaxseeds

How To Roast Flaxseeds, Roasted Flaxseeds

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How to Roast Pumpkin Seeds

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

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Cooking with Walnuts for Omega 3 fatty acids

Walnut is one of the most healthiest nut which you should not miss out at all. They are a very good source of omega 3 fatty acids which helps to maintain normal heart beat, prevent the onset cancer, control arthritis and so on….

Basil Walnut DressingBasil Walnut Dressing

In fact you can look upon as an ingredient which does not much cooking and it can be combined with the right ingredients and put up on the table quickly. Date and Walnut BallsWalnut Dip and Walnut and Cherry Tomato Salad are a few such recipes. 

Date and Walnut Balls

Date and Walnut Balls

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Cooking with flax seeds and chia seeds for Omega 3 fatty acids

Being a Vegetarian you must consume foods rich in Omega 3 like Flaxseeds which you can put into your smoothies and salads or breads like Almond Flax Bread with EggsChia Seeds which can be had as a drink with some honeylime and water or as a pudding like Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts.

Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts
Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts

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What is the amount of Omega 3 Fatty Acids you Should have?

Most of the Indian diet is based on high usage of Omega 6 fatty acids over Omega 3. Studies show that there is 20 to 25 times more consumption of Omega 6 over Omega 3 in our diet which is not good for the body. The ideal ratio is said to be 2:1, that is two parts Omega 6 to one part Omega 3.

Almond Bread, Homemade Almond Bread Without Eggs
Almond Bread, Homemade Almond Bread Without Eggs

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15 Vegetarian Food Sources rich in Omega 3 Fatty Acids

  Vegetarian Food Sources of Omega 3 Fatty Acids
1. Walnuts
2. Chia Seeds
3. Ground Flaxseeds
4. Canola Oil
5. Soya beans
6. Hemp Seeds
7. Broccoli
8. Brussel Sprouts
9. Cauliflower
10. Kale
11. Spinach
12. Flaxseed Oil
13. Mustard Oil
14. Soya-bean Oil
15. Walnut Oil
 
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Palak, Kale and Apple JuicePalak, Kale and Apple Juice

10 Benefits of Omega 3 Fatty Acids

  10 Benefits of Omega 3 Fatty Acids
1. Lowers risk of heart attack : Omega 3 fatty acids appear to help the heart beat at a steady rhythm and hence prevent it from erratic beats which could be fatal and responsible for lots of heart attacks. Fish oil may prevent the hardening of arteries by slowing the formation of blood clots and plaque which clog arteries.
2. Asthma : Omega 3 fatty acids are key in reducing inflammation which is key to treating Asthma.
3. Reduces body inflammation
4. Rheumatoid Arthritis : Control rheumatoid arthritis which is an auto immune disease that is very painful as it causes inflammation of the joints.
5. Cancer : Reduce risk of cancer.
6. Alzheimer’s and Dementia : Research suggests that Omega 3 may protect against diseases like Alzheimer's disease and dementia.
7. Lowers Blood Pressure.
8. Improve Brain Memory : Omega 3 fatty acids are very concentrated in the brain and may help in your memory.
9. Heart : Studies show that higher consumption of Omega 3 leads to raising the HDL (good cholesterol). This is said to be done through Fish oil plus flaxseeds. Vegetarians, please have flaxseeds and walnuts in your daily diet.
10. Macular Degeneration : Studies show that diets high in Omega 3 can help prevent this bad eye disease which can lead to blindness.

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Energy Chia Seed Drink with Lime and Honey, for Endurance AthletesEnergy Chia Seed Drink with Lime and Honey, for Endurance Athletes

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Power Packed Cereal (  Fun Food For Children)
Recipe# 1860
12 Aug 14

 
 by Tarla Dalal
Anything homemade is definitely more satisfying – and nutritious – compared to store-bought foods. So, why not make your breakfast cereal at home? Kids love cereals because they are crunchy, sweet and contain loads of dry fruits and nuts too. With sunflower seeds, sesame seeds and lots of nuts apart ....
Walnut Dip, Quick Akhrot Dip
Recipe# 22732
22 Jul 22

 
 
by Tarla Dalal
walnut dip recipe | quick akhrot paneer dip | healthy Indian walnut cottage cheese curd dip | with 16 amazing images. walnut dip recipe | quick akhrot paneer dip ....
Florida Salad, Pear, Paneer and Lettuce Salad
Recipe# 371
24 Sep 19

 
 by Tarla Dalal
Delectable fare this salad is, with its varied flavours and textures, which range from the smooth texture and sweetness of pears to the crunch and spice of capsicum and the crispness of bread croutons. However, remember that if you are to thoroughly enjoy this really unique textural extravagan ....
Fresh Fruit and Vegetable Salad in A Mint Dressing
Recipe# 1765
24 Sep 19

 
 by Tarla Dalal
What a dynamic, punchy flavour this salad has! Indeed, with the vibrant flavours of miscellaneous fruits and vegetables and the tingling taste of a minty dressing, this salad is an exciting treat for the palate. A dash of honey gives the Fresh Fruit and Vegetable Salad in Mint Dressing a pleas ....
Flax Seeds with Curd, Good for Endurance Athletes, Weight Loss
Recipe# 41112
16 Jan 22

 
 by Tarla Dalal
flax seeds with curd recipe | flax seeds with curds and strawberries, healthy Indian snack | healthy flax seed snack for weight loss | flax seeds with curd for hair growth | with 13 amazing im ....
Coconut Chia Pudding with Mixed Fruits
Recipe# 41064
20 Oct 22

  This recipe has an associated video
 by Tarla Dalal
coconut chia seeds pudding with mixed fruits recipe | healthy Indian chia pudding | vegan chia pudding | high protein high fibre pudding | with 17 amazing images. This easy
Basil Walnut Dressing
Recipe# 41022
04 Feb 23

 
 by Tarla Dalal
basil walnut dressing recipe | Indian style basil walnut dressing | basil walnut pesto | with 12 amazing images. The best homemade basil walnut pesto in under 10 minutes using simple ingred ....
Feta and Tomato Dressing, Mediterranean Dressing
Recipe# 41028
14 Jul 16

 
 by Tarla Dalal
Here is a fantastic dressing with the succulence of cottage cheese, the juiciness of tomatoes, the tingling flavour of vinegar, mustard paste, and the tantalising aroma of herbs. Used popularly in Mediterranean cuisine, the Feta and Tomato Dressing is an olive oil based dressing that is definitely w ....
Cabbage and Grape Salad
Recipe# 35907
13 Oct 15

 
 
by Tarla Dalal
An interesting combination of cabbage and grapes. Cabbage gives a nice crunch to this salad; the grapes give a sweet sour taste and the green chillies gives a little spice to this salad. So make this crunchy, sweet and spicy salad for your loved one’s…
Muesli Balls
Recipe# 38620
24 Sep 19

 
 by Tarla Dalal
Yum, this is as tasty as a Jar Snacks can get. With muesli’s inherent crunch and three naturally sweet ingredients, it is one of the most exciting ways to silence a sudden hunger pang, while also pleasing your sweet tooth. You can make a ....
Flax Seed Crackers with Beetroot Dip ( Healthy Snack)
Recipe# 39907
11 Aug 20

  This recipe has an associated video
 by Tarla Dalal
We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in mukhwas, raita, etc., here we present a very inno ....
Citrus Watermelon Salad
Recipe# 39642
14 Jan 23

  This recipe has an associated video
 
by Tarla Dalal
citrus watermelon salad recipe | pomegranate citrus Indian salad | weight loss orange sweet lime and pomegranate salad | with 15 amazing images. citrus watermelon salad is a light Indian s ....
Black Bean and Bulgar Wheat Salad, Dalia Salad with Beans
Recipe# 39381
31 Dec 21

 
 by Tarla Dalal
black bean and bulgar wheat salad recipe | dalia salad with beans | healthy Indian black bean vegetable salad | with 39 amazing images. black bean and bulgar wheat salad recipe |
Spinach and Carrot Soup
Recipe# 5606
28 Apr 23

  This recipe has an associated video
 
by Tarla Dalal
spinach and carrot soup recipe | spinach and carrot soup with garlic | Indian spinach carrot onion soup | high fiber spinach soup | with 24 amazing images. spinach and c ....
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High in Omega 3 Fatty Acids
5
 on 04 Apr 23 09:48 PM


Seemingly Beautiful nutrional Dishes & Salads. Will try one by one to correct my Non alcoholic Fatty lever. And also share the dishes with my family & Friends. Thanx
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Tarla Dalal    Kranti, thanks for the feedback. We have hundred of high quality healthy Indian recipes for you to look at.
Reply
07 Apr 23 11:10 AM