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Omega-3 rich foods: Not just fish, here are top 5 rich vegan and vegetarian sources of Omega-3 – Times of India

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From fruits to vegetables and seafood, it’s important to include goodness of healthy nutrients in our diet and Omega-3 fatty acids are certainly one amongst them. One nutrient that’s excellent for vital parts of the body, including the brain, heart and the reproductive system. If consumed regularly, they can add years to your life and delay ageing as well, since they benefit bodily health at the cellular level. It’s also an excellent aid to add to your diet, if you are battling an inflammatory condition.
Nutritional guidelines recommend that every individual aim to have around 1.2g to 1.8g of Omega-3 fatty acid content on a daily basis. People suffering from certain health conditions may be advised to opt for higher doses to suit their needs. Now, while people with extreme deficiencies are often asked to rely on supplementations solely, it’s also a tall misconception that Omega-3 is only and only found in fatty fish and some other forms of seafood, leaving vegetarians to only have supplements. However, it’s not true at all. In fact, there are many quality sources of Omega-3 fatty acids which can be found in humble plant-based foods, vegetables and can be tried by those who do not wish to consume animal fat , poultry or seafood in any form. While there can be some differences in the quantities, today we list out 5 such top vegan and vegetarian sources of Omega-3.
One of the most popular and trendy seeds, chia seeds has impressive benefits. While it’s often touted to be an excellent weight-reducing and heart-healthy food ingredient, they also make for an excellent source of plant-based Omega-3 ALA fatty acids, containing upto 5g of them in a single serving. Since they are added to a lot of foods, including puddings, oatmeal, eaten with other nuts and seeds, they can be easily incorporated into one’s diet and garner good health benefits. For even better benefits, you can consider preparing a trail mix of chia seeds with other nuts or including them in your everyday smoothies and shakes.
Some other seeds which also contain a good quantity of Omega-3 include hemp seeds and flax seeds.
A good option for vegans out there, some forms of algae-based nutrition, such as seaweed, nori, spirulina can also act as rich sources of Omega-3 fatty acid levels. They actually carry a lot of impressive health benefits, which make them a very popular choice these days and most nutritionists and dieticians recommend adding them. What’s also good is that all of these contain a good source of AHA and DHA in them, which are essential to support brain and cognitive function. While the taste can take a while to get used to, seaweed, spirulina can be added to everyday foods in a variety of manners.
We often equate walnuts as the brain and heart healthy food, right? Well, it’s one nut you must not miss out on having it everyday! It’s an excellent and rich source of Omega-3 rich acids, containing as much as 3.34 g of Omega-3 fats, including AHA. Again, since there are multiple ways to enjoy them, make sure you use them aplenty. For better health benefits, some people also advise having soaked walnuts as well.
A soybean product made popular throughout Japan, edamame is also a good source of nutrition and packs in a good quantity of Omega-3 rich fatty acids in them. If you are a vegan, you should concentrate on including this in your diet, since the benefits are really wonderful. Apart from Omega-3 levels, they are also rich in plant-based proteins, which make it excellent to be added to salad bowls or had on their own. Apart from this, the use of soybean oil is also recommended because of its rich Omega-3 compositions.

Would you believe it? Our very desi rajma can be an excellent way to add in Omega-3 levels to your plate. Rajma, or kidney beans are one of the most common forms of pulses in India and consumed as a staple food source globally and actually a very nourishing source of Omega-3. Around half a cup of its serving could add 0.10 g of Omega-3 in your everyday diet.
A cruciferous vegetable, brussel sprouts are not just an excellent source of Vitamin K, but also Omega-3 rich acids, apart from essential vitamins and minerals like Vitamin C, phosphorus and fiber. Studies have detailed that an addition of brussel sprouts alone on a regular basis can cut down the risk of heart disease by upto 16% amongst healthy individuals. A single cup serving of brussel sprouts can contain anywhere between 50-70 mg of ALA, which can double or triple up when cooked! Consider having them steamed or cooked, as a part of your everyday meals or salads.
If you are looking for a healthy oil to cook your meals in, canola oil can be your saviour, since it’s so rich in Omega-3 content. A single spoonful of canola oil can contain upto 1.28g of Omega-3 rich fatty acid levels, which can fulfill the recommended dietary intake meant for women. It also has a light and neutral flavour to it, which matches upto meals well. There’s also rich levels of Vitamin E and K present in the oil, which serve good health benefits as well.
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MotoGP rookie Gardner has broken wrist setback – The Race

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MotoGP rookie Remy Gardner has required surgery after he cracked his wrist in a training incident weeks before pre-season is due to begin.
The Tech3 KTM rider broke his right wrist while riding motocross on Saturday, suffering a ‘small crack’ according to his French team.
On Tuesday he was operated on by Doctor Xavier Mir, MotoGP’s surgeon of choice, who installed two screws to stabilise the break.
The news means Gardner is now very much in a race against time to be ready for the start of the MotoGP season.
Starting on February 5 proper with the first full test of the year at Malaysia’s Sepang International Circuit, the Australian doesn’t even have until then to return to fitness, however.
Instead, as a rookie rider he’ll be one of the four racers on the 2022 grid who’ll be allowed to join the three-day shakedown test at Sepang ahead of the two-day official outing, with MotoGP’s factory test riders joining the debutants on track.
Remy Gardner
Beyond Sepang, there isn’t much time for the Australian to heal up, either, with the paddock heading directly from Malaysia to Indonesia for the first visit to the new Mandalika Bay race, where three days of testing will commence on February 11.
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12 New Probiotic-Rich Products Guaranteed To Bring Harmony to Your Gut Microbiome – Well+Good

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Allie Flinn
But with so many options, it can be difficult to figure out which gut health foods are actually worth shelling out for. To get insight into the gut-healthiness of 12 new foods and beverages, we tapped registered dietitian Tracy Lockwood Beckerman, RD, the host of Well+Good’s You Versus Food series. A word to the wise before we jump in: Be careful not to use any of these products as a cure for digestive issues rather than seeing an actual doctor, and consult with an RD or MD before trying any new form of gut-boosting food or beverage. “Some products claim to have gut-healing superpowers, so be weary if you are really trying to heal a GI condition with these without doing some research and talking to your doctor,” Lockwood-Beckerman cautions.
Ready to get gut-friendly? Read the RD’s thoughts and shop the microbiome-boosting products below.

GoodBelly To Go Fast Melts — $20.00

These are basically the probiotic version of pixie sticks—only with zero sugar and plenty of gut-boosting potential. Lockwood-Beckerman says these are a smart addition for people on-the-go. “These also helpful because GoodBelly added two scientifically-backed strains that help to reduce the severity of cold symptoms, which is especially key during travel,” says Lockwood-Beckerman. “That definitely can’t hurt!”

Olipop (12 Pack) — $36.00

This better-for-you soda brand recently added a new flavor, Classic Grape, to its lineup of flavors like Vintage Cola, Orange Squeeze, and Classic Root Beer. “Olipop is made with no artificial sweeteners and contains unique roots and botanicals that give this drink a whopping nine grams of fiber per can. Those nutritionals are pretty impressive,” Lockwood-Beckerman says.

Wildwonder Sparkling Prebiotic + Probiotic Water (12 Pack) — $42.00

“With plenty of fiber and immune enhancing ingredients like turmeric, elderberry, and ginger, Wildwonder has a unique combo of both beneficial prebiotics and probiotics. It also has functional herbs and real fruit, hammering home its holistic angle,” Lockwood-Beckerman says.

Poppi Sparking Prebiotic Soda (12 Pack) — $30.00

“Touted for its prebiotic powers, Poppi has made a splash in the good-for-you beverage world. It contains the ever-popular apple cider vinegar, which does contain healthy prebiotics, but the verdict is still out for its so-called ‘healing’ properties when it comes to cholesterol or metabolism management,” Lockwood-Beckerman explains. This writer is personally a fan of the Strawberry Lemon flavor.

Chi Kitchen Napa Kimchi — $10.00

“This delicious kimchi is fermented, which means it harbors gut-supporting probiotics such as lactic acid. Chi’s kimchi is also free of preservatives and focuses on the nature of eating more cabbage and wholesome vegetables, which is something we can all stand behind,” Lockwood-Beckerman says. Chi also offers a vegan version, along with fermented sesame slaw and kimchi pickles.

SMPL Immunity Bar (12 Pack) — $24.00

“Another vehicle to get in your daily dose of probiotics, this bar gets you 1 billion CFUs per bar. Its ingredients are pretty simple—clearly stated by the product’s name, SMPL—with almonds, quinoa and flax meal being its primary make up,” Lockwood-Beckerman says. “SMPL’s super berry bars are doubly functional because they contains 100 percent of your vitamin C requirements from the addition of acerola cherries.”

Lifeway Cultured Oat — $6.00

The newest addition to Lifeway’s gut-friendly offerings is dairy-free and available in a plain flavor, as well as flavors like blueberry maple oat and berries and cream oat. “Serving up both dairy-free and gluten-free oats and ten live and active vegan cultures, this alt milk is as functional as it gets. Plus, with a pretty short and simple ingredient list, it’s bound to be a household favorite,” Lockwood-Beckerman says.

Lavva Dairy-Free Yogurt — $3.00

“Cornering the market as one of the lowest sugar yogurts thanks to the use of the pili nut, this yogurt also contains both pre and probiotics,” Lockwood-Beckerman says. 50 billion strains at that. “Without any added sugar, gums, added flavors, or dairy, it’s a great gut-friendly food for those following a vegan or plant-based diet. You may want to add some fruit or flavorful spices to make it an even more scrumptious situation for your tastebuds.”

DAH! Yogurt Smoothie (6 Pack) — $65.00

“Slow-cultured yogurt is busting into the yogurt scene, and I’m here for it,” Lockwood-Beckerman says. “The slower processing yogurt lends itself to a naturally more nutritious option with a higher probiotic count and lower sugar. There’s a variety of yogurts and yogurt-based smoothies to choose from depending on your dietary needs like lassi, almond, and dahi yogurt. For context, their oat, almond, and coconut blended yogurt contains 50 billion probiotics per serving and one can of prebiotic soda typically contains just 1 billion probiotics per can.”

Dalci Dark Chocolate Brownies (6 Pack) — $19.00

“This is a ‘better for you’ brownie whose mission isn’t meant to be a health booster or a healing food, but rather a treat that happens to be more natural and holistic than its traditional counterparts,” Lockwood-Beckerman says. “It contains pretty wholesome ingredients—like avocado oil and almond flour—so it can be enjoyed by those looking for anti-inflammatory ingredients.” In addition to brownies, they also offer an Almond Butter Dark Chocolate Blondie, Apple Spice Blondie, and Lemon Coconut Blondie.

Health-Ade Pop (4 Pack) — $8.00

You’re probably familiar with the Health-Ade’s probiotic-rich kombucha, but if you’re looking for something a little different, check out their probiotic sodas. “These cans are packing both the fizz and the function thanks to the prebiotics. Why not reap some gut-balancing health benefits while sipping this organic, gluten-free, and vegan bubbly?” Lockwood-Beckerman says.

AYO Almond Yogurt — $2.00

“This vegan, plant-based, and dairy-free yogurt is all about the almond. From the growth and picking of the almond to the churning and cultivating of the the yogurt, this company puts all its pride and focus into maintaining its four generation family-run almond farm,” Lockwood-Beckerman says. It’s also packed with probiotics and contains six grams of heart-healthy fiber per serving.

 

These are basically the probiotic version of pixie sticks—only with zero sugar and plenty of gut-boosting potential. Lockwood-Beckerman says these are a smart addition for people on-the-go. “These also helpful because GoodBelly added two scientifically-backed strains that help to reduce the severity of cold symptoms, which is especially key during travel,” says Lockwood-Beckerman. “That definitely can’t hurt!”
This better-for-you soda brand recently added a new flavor, Classic Grape, to its lineup of flavors like Vintage Cola, Orange Squeeze, and Classic Root Beer. “Olipop is made with no artificial sweeteners and contains unique roots and botanicals that give this drink a whopping nine grams of fiber per can. Those nutritionals are pretty impressive,” Lockwood-Beckerman says.
“With plenty of fiber and immune enhancing ingredients like turmeric, elderberry, and ginger, Wildwonder has a unique combo of both beneficial prebiotics and probiotics. It also has functional herbs and real fruit, hammering home its holistic angle,” Lockwood-Beckerman says.
“Touted for its prebiotic powers, Poppi has made a splash in the good-for-you beverage world. It contains the ever-popular apple cider vinegar, which does contain healthy prebiotics, but the verdict is still out for its so-called ‘healing’ properties when it comes to cholesterol or metabolism management,” Lockwood-Beckerman explains. This writer is personally a fan of the Strawberry Lemon flavor.
“This delicious kimchi is fermented, which means it harbors gut-supporting probiotics such as lactic acid. Chi’s kimchi is also free of preservatives and focuses on the nature of eating more cabbage and wholesome vegetables, which is something we can all stand behind,” Lockwood-Beckerman says. Chi also offers a vegan version, along with fermented sesame slaw and kimchi pickles.
“Another vehicle to get in your daily dose of probiotics, this bar gets you 1 billion CFUs per bar. Its ingredients are pretty simple—clearly stated by the product’s name, SMPL—with almonds, quinoa and flax meal being its primary make up,” Lockwood-Beckerman says. “SMPL’s super berry bars are doubly functional because they contains 100 percent of your vitamin C requirements from the addition of acerola cherries.”
The newest addition to Lifeway’s gut-friendly offerings is dairy-free and available in a plain flavor, as well as flavors like blueberry maple oat and berries and cream oat. “Serving up both dairy-free and gluten-free oats and ten live and active vegan cultures, this alt milk is as functional as it gets. Plus, with a pretty short and simple ingredient list, it’s bound to be a household favorite,” Lockwood-Beckerman says.
“Cornering the market as one of the lowest sugar yogurts thanks to the use of the pili nut, this yogurt also contains both pre and probiotics,” Lockwood-Beckerman says. 50 billion strains at that. “Without any added sugar, gums, added flavors, or dairy, it’s a great gut-friendly food for those following a vegan or plant-based diet. You may want to add some fruit or flavorful spices to make it an even more scrumptious situation for your tastebuds.”
“Slow-cultured yogurt is busting into the yogurt scene, and I’m here for it,” Lockwood-Beckerman says. “The slower processing yogurt lends itself to a naturally more nutritious option with a higher probiotic count and lower sugar. There’s a variety of yogurts and yogurt-based smoothies to choose from depending on your dietary needs like lassi, almond, and dahi yogurt. For context, their oat, almond, and coconut blended yogurt contains 50 billion probiotics per serving and one can of prebiotic soda typically contains just 1 billion probiotics per can.”
“This is a ‘better for you’ brownie whose mission isn’t meant to be a health booster or a healing food, but rather a treat that happens to be more natural and holistic than its traditional counterparts,” Lockwood-Beckerman says. “It contains pretty wholesome ingredients—like avocado oil and almond flour—so it can be enjoyed by those looking for anti-inflammatory ingredients.” In addition to brownies, they also offer an Almond Butter Dark Chocolate Blondie, Apple Spice Blondie, and Lemon Coconut Blondie.
You’re probably familiar with the Health-Ade’s probiotic-rich kombucha, but if you’re looking for something a little different, check out their probiotic sodas. “These cans are packing both the fizz and the function thanks to the prebiotics. Why not reap some gut-balancing health benefits while sipping this organic, gluten-free, and vegan bubbly?” Lockwood-Beckerman says.
“This vegan, plant-based, and dairy-free yogurt is all about the almond. From the growth and picking of the almond to the churning and cultivating of the the yogurt, this company puts all its pride and focus into maintaining its four generation family-run almond farm,” Lockwood-Beckerman says. It’s also packed with probiotics and contains six grams of heart-healthy fiber per serving.
 
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How Fitness Might Help You Live Longer – Southlake Style

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January 18, 2022
11:29 PM
Exercise is more important than weight loss for improving the prospects of a longer life, according to “The New York Times.” 
In their most recent episode, “Strength Changes Everything” podcast co-hosts Brian Cygan and Amy Hudson discuss the research findings found in Gretchen Reynolds’ article, “Why Exercise Is More Important For A Longer Life.” 
Gretchen says research shows that exercising matters more statistically than losing weight for a person’s longevity. Losing weight is hard, that’s why it has to be combined with nutritional changes and exercise that maximizes muscle health. The research looked at overweight and obese individuals with health problems and found that people who exercise saw great results, regardless of whether or not they lost weight. 
Brian emphasizes that a higher level of fitness is more important to longevity than weight loss. Cutting calories without strength training is one of the worst ways to lose weight. Activity alone has its limitations related to weight loss and increasing longevity. Meanwhile, intentional exercise with the goal to improve muscle quality is one of the best predictors of mortality. Exercise and muscle mass alone doesn’t increase your longevity, but they are correlated to the physiological effects that do such as blood pressure, cholesterol and insulin resistance. 
Being fit at any weight is far more important than the numbers on the scale. Learn more by listening to the “Strength Changes Everything” podcast episode No. 56.  
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