Build muscle and brainpower! Explore plant protein options that pack an omega 3 punch.
The straight answer to this is – Well it completely depends on the basic ingredient the protein powder is made of.
The misconceptions around protein powder arise due to the heavily concentrated chemical-laden protein powder brands available in the market, known as Plant Protein isolate and Plant Protein concentrate. These are generally made from Rice and Peas, These products due to marketing gimmicks try and prove that only these powders have protein.
Well, the definition of Protein is short and Simple– “Any food that has nine essential amino acids” is Protein.
Since food from animal sources like milk, chicken, eggs, and fish already have these nine essential amino acids, the misconception is further aggravated by stating that plant sources are not complete proteins.
Yes, Most plant sources lack one or two essential amino acids, but a combination of two or more vegetarian sources completes the amino acid profile. For example a combination of Almond and Garbanzo beans, a combination of rice and peas, or a combination of Almond and flaxseed, and similarly there are numerous other combinations.
Understanding Omega-3 Fatty Acids:
Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in maintaining overall health. They are particularly known for their anti-inflammatory properties and their importance in brain health, heart health, and more. While commonly found in fish and seafood, plant-based sources of omega-3s are also important for vegetarians and vegans.
Now let me share a few protein-rich foods that are also rich in omega 3.
“Unlocking the Power of Omega-3s: Fish-Free Sources for a Healthier You”
Omega-3 fatty acids have long been celebrated for their numerous health benefits, from promoting heart health to supporting brain function. While fish are a well-known source of omega-3s, not everyone can or wants to include fish in their diet. Whether you’re vegetarian, vegan, have dietary restrictions, or simply don’t enjoy the taste of fish, you can still reap the benefits of omega-3 fatty acids.
Flaxseeds and Flaxseed Oil
Flaxseeds are a nutritional powerhouse, rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA has been shown to have similar health benefits to the omega-3s found in fish. Flaxseeds can be ground and added to smoothies, oatmeal, or used as an egg substitute in baking. Alternatively, flaxseed oil can be drizzled over salads or used in homemade dressings.
Chia Seeds
Chia seeds are another excellent plant-based source of omega-3s. They contain a significant amount of ALA and can be easily incorporated into your diet. Sprinkle them on top of yoghurt, mix them into your morning cereal, or use them to make a nutritious chia pudding.
Walnuts
Walnuts are a tasty and convenient way to boost your omega-3 intake. These nuts are loaded with ALA and can be eaten on their own as a snack or added to salads, oatmeal, or even baked goods.
Hemp Seeds
Hemp seeds are often considered a superfood due to their impressive nutritional profile, including omega-3 fatty acids. They have a mild, nutty flavour and can be sprinkled on top of salads, yoghurt, or blended into smoothies.
Algal Oil Supplements
For those looking for a direct substitute for fish oil supplements, algal oil capsules are an excellent choice. Algal oil is derived from algae and provides a clean and sustainable source of omega-3s. It’s available in most health food stores and can be taken as a daily supplement.
Brussels Sprouts
Surprisingly, some vegetables also contain omega-3s. Brussels sprouts, in particular, are a good source of ALA. Roast them in the oven with a little olive oil and seasoning for a tasty side dish packed with health benefits.
Edamame
Edamame, young soybeans, are not only a great source of plant-based protein but also contain omega-3s. Steam or boil them and enjoy them as a snack or side dish.
Seaweed and Algae
If you’re open to exploring unconventional options, consider incorporating seaweed and algae into your diet. These marine plants are rich in omega-3s and can be found in various forms, such as nori sheets for sushi or spirulina powder for smoothies.
So we can see any brand that uses these ingredients does naturally have omega 3 in them.
Now let me explain about Products from the Brand Sheer MADness:
Sheer MADness – A Nutrient Powerhouse of Omega 3
When it comes to plant-based omega-3s, flaxseeds are among the top contenders. Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Almonds, on the other hand, are not known for their omega-3 content, but they offer a range of other health benefits, including being a good source of vitamin E, fibre, and healthy fats. And Sheer MADness is made up of Almond and Flaxseed.
Let me also share a few studies done on omega-3 in flaxseed.
Flaxseeds are well-known for their rich content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Here is some research and information on the omega-3 content in flaxseeds:
Omega-3 Content in Flaxseeds:
Flaxseeds are one of the richest plant sources of ALA, which is a type of omega-3 fatty acid. It is considered essential because it must be obtained from the diet, as the human body cannot produce it.
Ala and Health Benefits:
Various health benefits have been associated with ALA, including cardiovascular health, anti-inflammatory effects, and potential benefits for brain health and mood regulation.
Research on Omega-3s in Flaxseeds:
A study published in the “Journal of the American College of Nutrition” in 2008 examined the ALA content of various foods, including flaxseeds. The researchers found that flaxseeds contain approximately 22.8 grams of ALA per 100 grams of seeds. This high ALA content makes flaxseeds a significant plant-based source of omega-3s.
Conversion of ALA to EPA and DHA:
While ALA is not as potent as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish, the body can convert some of the consumed ALA into these more active forms of omega-3s. However, this conversion is limited, and it is generally recommended to include both plant-based ALA sources and fatty fish in the diet for optimal omega-3 intake.
Health Benefits of Flaxseeds:
In addition to omega-3s, flaxseeds are a rich source of dietary fibre, lignans (a type of phytochemical), and various vitamins and minerals. These nutrients contribute to the overall health benefits of flaxseeds, including improved digestive health and potential cancer-fighting properties.
Incorporating Flaxseeds into the Diet:
Flaxseeds can be easily incorporated into the diet by adding them to smoothies, oatmeal, yoghurt, or as an ingredient in baking. Ground flaxseeds are more easily absorbed by the body compared to whole seeds.
Recommended Daily Intake of ALA:
The Institute of Medicine recommends that men consume about 1.6 grams and women consume about 1.1 grams of ALA per day for optimal health. Including flaxseeds in your diet can help you meet your ALA requirements.
Let us find out how we can easily incorporate Sheer MADness into our diet.
Smoothies: Add a spoonful of Sheer MADness protein to your morning smoothie for an extra omega-3 boost. Pair it with your favourite fruits, leafy greens, and plant-based milk for a nutritious start to your day.
Oatmeal: Sprinkle Sheer MADness on top of your morning oatmeal for added texture and flavour. It not only enhances the taste but also boosts the nutritional value of your breakfast.
Baking: When baking your favourite muffins, cookies, or pancakes, replace some of the flour with Sheer MADness. This not only adds a nutty richness but also increases the omega-3 content of your baked goods.
Yoghurt and Parfaits: Mix Sheer MADness into your yoghurt or layer it in parfaits for a crunchy, omega-3-rich topping.
Nut Butter: Blend the Sheer MADness protein into a creamy nut butter. Spread it on whole-grain toast or use it as a dip for apple slices or celery sticks.
The Bottom Line:
Plant protein powders, generally available in the market, while an excellent source of protein, do not typically provide substantial amounts of omega-3 fatty acids.
However, you can enhance the omega-3 content of your plant-based diet by incorporating Sheer MADness. The almond and flaxseed blend discussed in this article is not only a tasty way to meet your protein needs but also a good source of ALA omega-3s. Remember that a well-balanced diet that includes a variety of plant-based foods will ensure you get all the essential nutrients your body needs for optimal health.
Before I finish, here are a few important facts to consider:
These are the same lines from my book “Great Health Comes from Exercise & Nutrition”
a) Everyone is an individual, so what suits me, may or may not suit the next person.
b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.
Hence read the labels especially the ingredients list of the product before buying.
If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.
One can also buy our Products From Flipkart, Jio Mart or ONDC in India.
d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
g) It’s not only Exercise and protein that builds muscles, but there are numerous other factors like a healthy gut, numerous macro and micronutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and on and on it goes. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.
h) Want more benefits in regards to Plant Protein Powder? Read the Post: Muscle Growth to Health, Plant Protein Powders are the future.
i) Doubt related to the topic of “Protein”? I would request you to read my post “Protein, Everything you should be aware of.”
j) The most important part of fitness is that nothing is better than a balanced meal.
Article by Chef Ashutosh Awasthi.
Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.
We do not claim to cure any medical condition.
The information provided is informational. We do not claim to diagnose or treat a person with any specific medical condition.
