Omega-3 Fatty acids are polyunsaturated fats necessary for our body and are mostly found in fish.
For those of you who are looking for vegetarian sources, we have compiled some plant-based sources of Omega-3 fatty acids.
Omega-3 fatty acids are needed for proper heart function, brain health, eye health, and kidney function. Be sure to go through every vegetarian source of it mentioned in this article.
Our body cannot produce it naturally so we need it from outside and if you are vegetarian then this article is a boon for you.
Let us know how we can get Omega 3 fatty acids from vegetarian sources.
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Omega 3 fatty acids from vegetarian sources
Not only non-vegetarians but vegetarians also have many choices for getting Omega-3 fatty acids and below mentioned are some plant-based sources.
Omega-3 fatty acids are of three types which are ALA, DHA, and EPA. Fish and seafood contain DHA & EPA and plant sources are rich in ALA omega-3s.
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8. Pinto Beans
A most commonly available bean that you can get from any store or order online. It is a great source of ALA, a plant-based omega-3 fatty acid.
It is also rich in protein and is good for heart health. They contain 0.3 grams of ALA per 100 grams which is good to fulfill your daily requirement of ALA for improved body function.
7. Edamame
Edamame is simply the green soybeans or young soybeans that we pluck from a soybean plant before they ripen.
Edamame has been proven to be a good source of ALA along with fiber, protein, and other essential nutrients.
A small amount of Edamame daily is enough for you to get the required ALA.
It is surely one of the best additions to your diet to get omega-3 fatty acids from vegetarian sources.
6. Chia Seeds
Chia seeds are good to boost the omega-3 content in your body. They contain 5 grams of ALA per ounce which is an excellent amount of omega-3.
Soak them overnight then consume them the next morning or you can also consume them dry.
5. Canola Oil
We have many directly consumable foods for the fulfillment of ALA but Canola Oil is unique among them because it can be used to cook food.
No doubt that Canola Oil proved to be one of the best choices for vegetarians to cook food if they want to get enough ALA while enjoying their cooked meal.
4. Walnuts
Another power source for omega-3 is Walnuts which are easily available at the stores or you can order them online at your convenience.
They contain a good amount of ALA, fiber, and other healthy fats.
Only a handful of walnuts every day will be enough to fulfill your daily requirement for ALA. They also improve your digestion and contain protein.
3. Brussels Sprouts
Brussels sprouts are healthy plant-based food in many ways because they contain a good amount of fiber, vitamin K, and omega-3 fatty acids, and no doubt it is a great source to get omega-3 fatty acids from vegetarian sources.
Like other plant-based sources they also contain ALA and only half a bowl is enough for you to fulfill your daily needs.
2. Algae
Algae or seaweed is another good source of omega-3 fatty acids. They do not fall in the category of plants directly but they are fully suitable for vegetarians.
They contain EPA and DHA which are other types of omega-3 fatty acids.
Non veg get those omega-3 through fish but it is a good plant-based alternative for vegetarians to fulfill the need of EPA and DHA.
1. Flax seeds
Here is the plant-based power source of omega-3 fatty acids. They contain the highest amount of ALA among all plant-based sources.
They are fully packed with ALA and only a small dose of them is enough for you to reach your daily requirement.
Flax seeds are surely the best way to get omega-3 fatty acids from vegetarian sources because less than a full spoon can fulfill the daily needs of many people.