5. Soybeans
Vegetarian food sources of omega-3 also include Soybeans which provide around 1,241 mg of ALA per half-cup. They can be enjoyed as a snack or added to various dishes. Soybeans are also a great source of plant-based protein, fibre, and essential minerals.
6. Brussels Sprouts
Vegan omega-3 foods also include Brussels sprouts which offer a modest amount of 135 mg per half-cup of omega-3. They can be roasted, steamed, or added to salads for a nutritious boost. They are also rich in fibre, vitamins C and K, and antioxidants.
7. Walnuts
Walnuts are not only a tasty snack but also offer about 2,570 mg of ALA. They can be eaten on their own, added to salads, or used in baking. Walnuts also support brain health and are rich in antioxidants.
8. Algal Oil
Algal oil, made from algae, is a direct source of EPA and DHA. It can be used as a supplement to ensure adequate intake of these essential fatty acids. It is especially useful for those who do not consume fish, providing similar benefits.
9. Canola Oil
Next on the list of omega-3 fatty acid sources for vegetarians is Canola oil which provides around 1,280 mg of ALA per tablespoon. It can be used in cooking and baking as a healthier oil option. It is also low in saturated fats, making it heart-healthy and versatile for various culinary uses.
10. Spinach
One of the many omega-3 fats vegetarian sources is Spinach which contains a small amount of ALA, around 100 mg per half-cup cooked. It’s also rich in iron, calcium, and other essential nutrients, making it a healthy addition to meals.
11. Mustard Seeds
Mustard seeds offer about 230 mg of ALA per tablespoon. They can be used in cooking or as a seasoning to enhance flavour and nutrition. They also have antibacterial and antifungal properties and can aid in digestion.
12. Kale
The Non-meat sources of omega-3 also include Kale which provides a modest amount of ALA, around 120 mg per cup. It can be used in salads, smoothies, or cooked dishes. Kale is also high in vitamins A, C, and K, as well as antioxidants that support overall health.
13. Hemp Seeds
Hemp seeds contain around 1,000 mg of ALA per tablespoon. They have a mild, nutty flavour and can be added to salads, and smoothies, or eaten as a snack. They also provide a good amount of protein and essential amino acids.
14. Seaweed
Seaweed, another omega-3-rich vegan food, including varieties like nori and spirulina, contains a notable amount of omega-3 fatty acids. It can be used in sushi, salads, and soups. Seaweed is also rich in iodine, vitamins, and minerals that are beneficial for health.
15. Perilla Oil
Perilla oil, derived from perilla seeds, is a rich source of ALA, offering approximately 9,000 mg per tablespoon. It can be used in salad dressings or as a finishing oil. It is also known for its anti-inflammatory properties and cardiovascular benefits.
Health Benefits of Vegan Omega 3 Fatty Acids
There are many health benefits of Omega-3 fatty acids in vegetarian food. They have essential nutrients that provide numerous health benefits for the body, making them crucial for maintaining overall well-being.
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Boosts Heart Health: Omega-3 for vegetarians is helpful as it reduces inflammation and lowers blood pressure, contributing to overall heart health.
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Improves Brain Functions: Omega-3 fatty acids from vegetarian sources are crucial for brain development and function, potentially reducing the risk of cognitive decline and supporting mental health.
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Reduces inflammation: Omega-3 in vegan diet has anti-inflammatory effects that can help manage arthritis and reduce chronic inflammation.
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Improves Eye Health: DHA, in particular, is important for eye health and can help prevent macular degeneration and dry eye syndrome.
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Boosts Skin Health: Omega-3s help maintain healthy skin by reducing inflammation and promoting hydration and elasticity.
The Takeaway
Including vegetarian omega-3 foods in your diet is essential for overall health. By consuming a variety of ALA-rich foods such as chia seeds, flaxseeds, hemp seeds, walnuts, and soybeans, you can ensure you meet your daily omega-3 needs.
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FAQs on Vegetarian Omega 3 Foods
What vegetarian foods are high in omega-3?
Vegetarian foods high in omega-3 include chia seeds, flaxseeds, hemp seeds, walnuts, and soybeans. These foods provide significant amounts of ALA, the plant-based omega-3 fatty acid.
Which vegetables are high in omega-3?
Vegetables high in omega-3 include Brussels sprouts, spinach, kale, and mustard greens. While they contain smaller amounts than seeds and nuts, they contribute to omega-3 intake.
What foods have omega-3 that aren't fish?
Foods with omega-3 that aren't fish include chia seeds, flaxseeds, hemp seeds, walnuts, soybeans, canola oil, and algal oil. These provide the essential fatty acids needed for health.
