How much knowledge do you have of omega-3 acid? Most people know very little about it, and don’t know how to balance their diets to include it.
You can usually find it in fish, but it is not the only source of omega 3 acid. But you can not only find it in animal meats, since if you are vegan or vegetarian you need other alternatives, such as chia and flax seeds , tofu, beans, nuts and many other sources.
We provide you 5 recipes in which you will not use fish to obtain your daily amount of omega 3.
5 recipes without fish with Omega 3
1. Nut yogurt and flax seeds
This recipe is loaded with omega 3 acid because it contains walnuts and flax seeds as the main ingredients. It is ideal to do if you want to achieve a contrast between the natural flavor of the seeds and the smoothness of the yogurt.
In addition, walnuts provide great benefits to your health. A study published in the Journal of the American Heart Association found that replacing saturated fat in your diet with nuts reduces your risk of heart disease. (Tindall et al., 2019)
2. Chocolate Peanut Butter Smoothie
It may seem that chocolate is not very healthy, but in this recipe the unexpected twist is the use of chia seeds.
By making this shake, you will start the morning perfectly, since its balance of healthy fats, protein and carbohydrates gives your body everything it needs to lift anyone.
3. Vegan artichoke and edamame salad
This delight is achieved with the combination of various vegetables and greens such as soybeans, artichokes and radishes. For its part, edamame, peculiar in its name, is ideal for making salads because you can keep them for a long time in your fridge.
On the other hand, the consumption of soy can help you lower your levels of low-density lipoprotein (LDL) and cholesterol, as reported in a study conducted by Nutrients . Relationships were also found between soy and reduced chances of getting breast and prostate cancer (Messina, 2016)
4. Tarragon and tofu salad
Changing your diet routine from time to time is a good idea, and the vegan world is full of new ideas that you can implement.
This recipe is so simple that you can make it in a few minutes, you only need tarragon, mayonnaise, red onion, tofu, celery and a few pieces of chopped almonds.
According to research from The Journal of the American Heart Association , maintaining a plant-based diet can lower your chances of dying from heart disease by 19% (Kim et al., 2019).
5. White bean and arugula salad
This recipe is made with two simple steps: place the white beans, arugula leaves and a little lemon juice in a container and, finally, enjoy your delicious salad.
Beans in all their varieties are associated with great health benefits. In fact, one study found that these types of legumes are related to heart health , as well as reducing the chances of contracting cancer and inflammation (Mudryj, Yu and Aukema, 2014).
References
- Kim, H., Caulfield, LE, Garcia ‐ Larsen, V., Steffen, LM, Coresh, J. and Rebholz, CM (2019). Plant ‐ Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All ‐ Cause Mortality in a General Population of Middle ‐ Aged Adults. American Heart Association. doi: 10.1161 / JAHA.119.012865
- Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. doi: 10.3390 / nu8120754
- Mudryj, AN, Yu, N. and Aukema, HM (2014). Nutritional and health benefits of pulses. Applied Physiology, Nutrition, and Metabolism . doi: 10.1139 / apnm-2013-0557
- Tindall, AM, Petersen, KS, Skulas-Ray, AC, Richter, CK, Proctor, DN and Kris-Etherton, PM (2019). Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled-Feeding Trial. Journal of the American Heart Association. doi: 10.1161 / JAHA.118.011512
