Flaxseed (Alsi)
One tablespoon of ground flaxseed delivers about 2.35 grams of ALA (alpha-linolenic acid), the plant form of omega-3. A 2019 review published in Nutrients confirmed that regular flaxseed consumption raises ALA levels in the blood, though conversion to the longer-chain EPA and DHA remains limited. The critical word is ground, whole flaxseed passes through the gut largely intact. Roast and grind a small batch weekly, store it in the fridge, and stir it into roti dough, dal, or curd. Alsi has been used in Indian kitchens for centuries, particularly in Rajasthani and Bihari cooking, so it doesn't require retrofitting your diet from scratch.
