Maintaining a healthy diet is considered necessary to keep your body healthy, but are you getting all the essential elements from your diet? This question is arising because health experts say that the demand for vitamin supplements has increased rapidly in the last few years globally. This means that we need special improvements in diet. In a study related to this, a team of researchers has reported that people following a vegetarian diet have a higher risk of omega-3 nutrient deficiency.
Studies have found that omega-3 fatty acids are essential for reducing the risk of heart disease and stroke and lowering blood pressure. Its deficiency can cause weakness and sleep problems. All people should try to get it through diet. Omega-3 fatty acids are essential for keeping the body healthy.
The body naturally needs the long-chain omega-3 fatty acid alpha-linolenic acid (ALA), which is important for brain health, say health experts. It can be easily obtained through non-vegetarian food. However, even if you are a vegetarian, you can easily get omega-3 by including a few things in your diet. Let's know what things are necessary to be consumed for this.
How to get Omega-3 through diet
Health experts say that omega-3 fatty acids can be obtained from many foods. A diet rich in fish, seeds, and nuts can help you get the omega-3s your body needs. Omega-3 fatty acids have various benefits for your body and brain.
According to the National Institutes of Health, omega-3 requirements can be met with many plant-based foods. The daily requirement is 1,600 milligrams for men and 1,100 milligrams for women. Let us know what things can be consumed for this.
Health benefits of chia seeds
Chia seeds are full of many health benefits for our bodies. Studies have found that chia seeds are rich in omega-3 fatty acids with digestive health benefits. They also contain high amounts of fiber and protein. Health experts have found that making chia seeds a part of the diet daily can provide associated health benefits for the body.
Make walnuts a part of the diet
Walnuts are an excellent source of healthy fats, including ALA omega-3 fatty acids. They contain 3.346 grams of ALA per cup. Consuming walnuts can be beneficial for you to reduce the risks of brain-related problems and promote heart health. Researchers found that people who ate walnuts daily had a lower risk of brain-related problems.
(PC: Freepik)
