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High in Omega 3 Fatty Acids recipes


Last Updated : Oct 09,2018



ओमेगा 3 फैटी एसिड युक्त - हिन्दी में पढ़ें
ઓમેગા-3 ફેટી એસિડ યુક્ત વાનગીઓ - ગુજરાતી માં વાંચો

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.

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

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

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 Eggs. Chia Seeds which can be had as a drink with some honey, lime and water or as a pudding like Coconut Chia Seeds Pudding with Mixed Fruits and Walnuts.
 

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.
 

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

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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Spinach and Mint Soup
Recipe# 1456
04 Dec 18

  This recipe has an associated video
 by Tarla Dalal
Soup, with a lovely taste and consistency. This soup is brimful of the goodness of spinach and spring onion greens, not to forget a dash of coriander and mint. The nutmeg and black pepper not only spike up the flavour, they also bring in their healing properties—making this a true herbal delight.
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Recipe# 42411
27 Aug 18

 
 by Tarla Dalal
The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.” Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, an ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
30 Jul 18

 
 by Tarla Dalal
Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing
Recipe# 36699
17 Nov 18

 
 by Tarla Dalal
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assort ....
Jowar Kale Palak Veg Antioxidant Healthy Office Salad
Recipe# 42308
26 Mar 18

 
 by Tarla Dalal
This super-duper lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches ! An exciting medley of jowar, kale le ....
Grilled Broccoli Recipe
Recipe# 42228
06 Oct 18

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
How To Eat Flaxseeds, Health Benefits
Recipe# 42255
24 Jul 18

 
 by Tarla Dalal
Flaxseeds are not new to Indian cuisine – they have been available since decades, known by the name of mukhwaas. Flaxseeds are tiny treasure troves of goodness, being high in fibre and
How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds
Recipe# 42257
11 Oct 18

 
 by Tarla Dalal
Experience the goodness of pumpkin seeds in a delectable roasted form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use. Now, you can just sprinkle them on your soups ,
Brussels Sprouts with Balsamic Vinegar and Honey
Recipe# 42215
26 Mar 18

 
 by Tarla Dalal
Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, bake ....
How To Roast Flaxseeds, Roasted Flaxseeds
Recipe# 42256
17 Nov 17

 
 by Tarla Dalal
Chock-full of beneficial nutrients, flaxseed is an ingredient definitely worth including in your diet – there are no second thoughts about it. Keep some roasted flaxseeds handy, so you can sprinkle them on your cereals, salads, raitas, curds or even smoothies. Roasted flaxseeds are handy to use ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
26 Nov 18

  This recipe has an associated video
 by Tarla Dalal
A wonderful post-dinner refresher! The Omega3 fatty acids in the flax seeds help build our cell membranes, signaling pathways and neurological systems. In the form of this mukhwas it is simply an effortless to consume the seeds. You will enjoy the toungue-teasing taste of this mix of seeds. Do ....
Grilled Zucchini Recipe
Recipe# 42226
31 May 18

 
 
by Tarla Dalal
How can something with as simple a flavour as zucchini turn into an exciting, truly appetizing starter? Well, that is just what happens when the zucchini is brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan! The Grilled Zucchini has an absolutely stunnin ....
Grilled Cauliflower Recipe
Recipe# 42227
31 May 18

 
 
by Tarla Dalal
Ever thought of cooking cauliflower on a griller pan? Well, the outcome is extraordinary! We tried grilling cauliflower, marinated with garlic, spices and herbs, and really loved the taste and texture of the product. Ideal to serve as a
Almond Honey Cinnamon Milk, Healthy Vegan Breakfast Recipe
Recipe# 42189
27 Oct 18

  This recipe has an associated video
 by Tarla Dalal
Elegantly flavoured and pleasing to the palate, this Almond Honey Cinnamon Milk is a glassful of goodness! It is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any mod ....
Pear and Pomegranate Salad ( Soups and Salads Recipe )
Recipe# 34004
27 Oct 18

  This recipe has an associated video
 by Tarla Dalal
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the ....
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 ....
Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
24 Jul 18

 
 by Tarla Dalal
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Bread made with Almond Milk. This recipe is a better option for those that don’t have eggs as in the recipe Almond Flax Bread with Eggs . This ....
Energy Chia Seed Drink with Lime and Honey, For Endurance Athletes
Recipe# 41074
06 Aug 16

 
 by Tarla Dalal
There is no debating that Chia seeds are good for your health. A treasure trove of omega-3 fatty acids, which is hard for vegetarians to come by, these tiny seeds are also loaded with fibre and protein. It is interesting to note that this easily digestible little seed has antioxidants (ALA), w ....
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
Recipe# 35093
31 May 18

  This recipe has an associated video
 by Tarla Dalal
Flax seeds are one of the richest sources of omega 3 fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Combine it with calcium-rich curds to make a delectable Flax Seed Raita. Grated bottle gourd adds volume to this dish, while mint gives it an awesome flav ....
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
Recipe# 41113
24 Jul 18

 
 by Tarla Dalal
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
Broccoli and Bajra Snack
Recipe# 39662
19 Oct 18

 
 
by Tarla Dalal
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantit ....
Walnut Dip
Recipe# 22732
04 Feb 15

 
 by Tarla Dalal
A lusciously creamy dip, with a strong nutty tone, the Walnut Dip goes perfectly well with cream crackers, tomato-flavoured or herbed chips, and such other finger foods. The usage of cottage cheese and fresh curds imparts both a rich texture and a pleasantly tangy flavour to this dip, ensuring that ....
Vegetable and Basil Soup, Healthy Diabetic Recipe
Recipe# 33650
20 Aug 08

  This recipe has an associated video
 by Tarla Dalal
This delightful soup brims with the goodness of veggies, and radiates the pleasant aroma and flavour of basil. While the abundant use of veggies gives the diabetic diner a good dose of fibre, basil lends an aesthetic touch along with its medicinal value. Instead of being used in chopped or dried ....
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