Omega-3 and Omega-6 are significantly necessary fatty acids. These fatty acids are useful to maintain heart health. These fatty acids play a key role in the constitution of cell membranes, especially in the brain cells that scientists accept. Omega-6 fatty acids are available in sufficient amounts but generally human beings suffer deficiency of Omega 3 fatty acids. Fish and flax seeds provide good amounts of Omega 3 fatty acids but still we cannot depend upon these diets only. We should get fatty acids from all other foods also.
Omega 3 containing diets
Chia seed, cloves and walnuts contain of rich Omega 3 fats. Some different diets like green leafy vegetables, soybeans, miso, tofu, kale, collard greens, winter squash, turnip greens, Brussels sprouts, spinach, raspberries and strawberries consists of Omega 3 fatty acids in rich.
Chia seed contains high amounts of Omega 3 fats. Chia seeds provide extra Omega 3 fats and Omega 6 including anti-oxidants, phosphorus, protein, calcium, manganese, zinc and fiber. We can get Chia seeds from outside super markets and we can book through online.
RDA suggested that 4-5 grams of Omega 3 fats are needed from our regular food. This amounts we can get from 2 oz of walnuts otherwise mixing up of all above diets we can get this amount of Omega 3 fatty acids.
Omega 3 containing vegetarian foods
People can gain Omega 3 fats by consuming animal sources as well as vegetarian sources and some sea food also. Omega 3 rich sources are flax seed, walnuts, green leafies and chia seed. Those types usually consist of linolenic acid and some other essential Omega 3 fatty acid. linolenic acid is important fatty acid but human beings body synthesizes different Omega 3 fatty acids which it requires. Some types also contains vegetarian diet of DHA. So we can get the Omega 3 fatty acids in rich amounts in vegetarian foods as well as animal foods.