By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 02/11/25
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Omega-3 fatty acids are crucial for brain, heart, and joint health. They reduce inflammation, improve focus, and support cell repair. Chia seeds, though tiny, are a rich plant-based source — but they’re not the only one! Other superfoods also pack more omega-3 power.
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Chia seeds are one of the best vegetarian sources of omega-3 (ALA type). They also contain fiber, calcium, and protein, supporting digestion and bone health. Add 1–2 tablespoons daily to smoothies, yogurt, or oatmeal for maximum benefit.
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Flaxseeds are an incredible alternative, offering similar omega-3 content with added lignans that balance hormones and protect against heart disease. Consume 1 tablespoon of ground flaxseed daily for best absorption and easy digestion.
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Walnuts are rich in alpha-linolenic acid (ALA), the plant form of omega-3. They promote brain health, lower bad cholesterol, and reduce inflammation. Eating 4–6 walnuts a day supports both cognitive and cardiovascular wellness.
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Fish like salmon, mackerel, sardines, and tuna provide EPA and DHA — the most active omega-3 types. These directly improve heart function and brain development. Aim for 2 servings (about 100–150 g each) weekly for ideal results.
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Algae oil is a plant-based omega-3 supplement extracted from marine algae. It’s perfect for vegans seeking DHA and EPA without fish. A daily dose of 250–500 mg supports heart and eye health effectively.
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Though not high in omega-3, avocados contain monounsaturated fats that help the body absorb omega-3 better. They work synergistically with chia or flaxseed. Half an avocado daily adds healthy fat balance and improves skin glow.
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Experts recommend 250–500 mg of combined EPA and DHA daily for adults. For ALA sources like chia or flaxseed, aim for 2–3 tablespoons daily. Balance is key — combine plant and animal sources if possible.
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People with high cholesterol, inflammation, poor skin, or cognitive issues benefit most from omega-3. However, those on blood thinners or with low blood pressure should seek a nutritionist’s advice before increasing intake.
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While chia seeds are an excellent start, combining them with walnuts, flaxseeds, or fatty fish ensures complete omega-3 nourishment. Mix and match your sources daily for stronger heart, sharper mind, and glowing health!
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 02/11/25