Four vegetarian food items are rich in AHA omega-3s. These are walnuts, chia seeds, flax seeds and omega-3 friendly oils. Consuming small amounts everyday can be helpful. Here’s how to consume these strategically:
Flax seeds- use ground flaxseeds, and add them in the dough while preparing rotis or cheela, sprinkle flax seeds on smoothies, oatmeals, curd etc.
Chia seeds- Soak overnight for chia pudding, add to lemon water, smoothies, porridge, or mix into breakfast bowls.
Walnuts- Consume a small handful a day; as a snack, in salads, with fruits, or mixed into breakfast.
Omega-3 friendly oils- Use mustard oil in traditional Indian cooking; use canola oil for sautéing, baking, or salad dressings.
