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High in Omega 3 Fatty Acids recipes


Last Updated : Oct 16,2021



ओमेगा 3 फैटी एसिड युक्त - हिन्दी में पढ़ें (High in Omega 3 Fatty Acids recipes in Hindi)
ઓમેગા-3 ફેટી એસિડ યુક્ત વાનગીઓ - 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).

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

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.

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…

How to Roast Flaxseeds

How To Roast Flaxseeds, Roasted Flaxseeds

How To Roast Flaxseeds, Roasted Flaxseeds

How to Roast Pumpkin Seeds

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

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

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

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

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
 
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.

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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Apple and Walnut Kheer
Recipe# 38919
28 Jul 21

 
 by Tarla Dalal
Unpeeled apple that is rich in fibre and walnuts that are rich in omega-3 fatty acids strengthen the heart, so the apple and walnut kheer can be enjoyed as an occasional treat even by those with heart problems. The recipe is made healthier by using low-fat milk to reduce the calorie-scare! What is m ....
Spinach and Chick Pea Soup
Recipe# 39143
11 Nov 21

  This recipe has an associated video
 
by Tarla Dalal
Just what you need for a full-fledged day! Iron-rich spinach and chick pea come together in a flavoursome soup cooked in vegetable stock. A thoughtful addition of herbs and spices along with lemon juice ensures added aroma as well as full nutrient absorption, as iron needs to be complemented with vi ....
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
Recipe# 35093
22 Nov 20

  This recipe has an associated video
 by Tarla Dalal
flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images. Combine flax seeds with calcium-rich curds to make ....
Anti- Aging Breakfast Platter
Recipe# 763
29 Sep 21

 
 
by Tarla Dalal
anti aging breakfast platter recipe | healthy breakfast platter idea | vegetarian Indian breakfast platter for healthy skin | healthy breakfast board | anti aging breakf ....
How To Roast Flaxseeds, Roasted Flaxseeds
Recipe# 42256
06 Aug 21

 
 by Tarla Dalal
how to roast flax seeds recipe | healthy roasted alsi | roasted flax seeds benefits | how to cook flax seeds | with 4 amazing images. healthy roasted alsi is a c ....
Energy Chia Seed Drink with Lime and Honey, for Endurance Athletes
Recipe# 41074
18 Jul 21

 
 by Tarla Dalal
energy chia seed drink recipe | chia seed drink for weight loss | chia seed drink with lime, honey | with 16 amazing images. energy chia seed drink recipe is actually 2 recipes given below, ....
Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
24 May 21

 
 by Tarla Dalal
homemade almond bread without eggs | keto almond bread | eggless almond bread | low carb almond bread| with 20 amazing images. A loaf without wheat? Unbelievable but true, and absolutely aw ....
Spinach and Mint Soup
Recipe# 1456
06 Oct 20

  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.
Walnut and Cherry Tomato Salad, Quick Cherry Tomato Salad
Recipe# 36139
16 Oct 21

 
 by Tarla Dalal
walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts | with 19 amazing images. walnut and cherry tomato salad recipe |
Clear Broccoli and Carrot Soup
Recipe# 3269
30 Mar 21

 
 
by Tarla Dalal
broccoli carrot soup | indian broccoli carrot soup | healthy broccoli carrot soup | carrot broccoli soup | with 14 amazing images. This Indian
Spinach Dosa
Recipe# 41017
29 Mar 21

  This recipe has an associated video
 by Tarla Dalal
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Whole Masoor and Chawli Soup
Recipe# 39373
27 Feb 21

 
 
by Tarla Dalal
Tired of making run-of-the-mill soups with dal and vegetables? Here is an off-beat option prepared with Iron rich wholemasoor and chawli. Chawli is an extremely healthy iron rich green leafy vegetable but most people wonder how to prepare it such that it appeals to the whole family. This is a good w ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
02 Feb 21

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
08 Mar 21

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Flax Seeds with Curd and Honey, Good for Weight Loss and Fitness
Recipe# 41113
16 Dec 20

 
 by Tarla Dalal
flax seeds with curd and honey recipe | flax seeds with curd and strawberry | flax seeds with curd | best way to eat flax seeds | with 13 amazing images. flax seeds wi ....
Date and Walnut Balls
Recipe# 5596
15 Mar 21

  This recipe has an associated video
 by Tarla Dalal
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet require ....
Grilled Broccoli Recipe
Recipe# 42228
12 Oct 20

 
 
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 ....
Broccoli and Bajra Snack
Recipe# 39662
25 Jul 20

 
 
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 ....
Almond Flax Bread with Eggs, Gluten Free
Recipe# 41133
31 Dec 20

 
 by Tarla Dalal
almond flax bread with eggs recipe | easy almond flax bread | Indian style flaxseed almond bread | gluten free almond flaxseed bread loaf | with 19 amazing images. A loaf without maida or ....
Pear and Pomegranate Salad ( Soups and Salads Recipe )
Recipe# 34004
02 Dec 20

  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 ....
Jowar Kale Palak Veg Antioxidant Healthy Office Salad
Recipe# 42308
29 Jun 20

 
 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 ....
Avocado Salad ( Recipe for Shiny Hair)
Recipe# 5613
09 Mar 20

 
 by Tarla Dalal
avocado salad for shiny hair recipe | tomato avocado salad | healthy avocado salad for lunch | avocado salad with cucumber and tomato | with 16 amazing images. Avocado s ....
Paneer and Spinach Soup
Recipe# 1457
02 Dec 20

 
 
by Tarla Dalal
paneer and spinach soup recipe | Indian palak soup with paneer | healthy palak paneer soup | spinach cottage cheese soup | paneer and spinach soup is a fragrant a ....
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