7 Vegetarian Foods Rich in Omega-3

Omega-3 fatty acids are considered important for brain health, heart function, and reducing inflammation. While fish is considered the best source, vegetarians can also incorporate their daily intake of omega-3s from plant-related foods. Here are seven vegetarian-friendly sources of the nutrient.

Vegetarian Foods Rich in Omega-3:

1. Flaxseeds

Flaxseeds are one of the richest sources of omega-3, particularly ALA (alpha-linolenic acid), for vegetarians. Consuming them ground or as flaxseed oil helps absorption through our intestines. Add a spoonful to smoothies, oatmeal, or salads, and you’re good to go.

2. Chia Seeds

Underestimated, chia seeds may be tiny, but pack a powerful punch in terms of fiber, protein, and omega 3. When soaked, they take on a gel-like consistency, which can be used in desserts or instead of eggs in baking.

3. Walnuts

Walnuts are crunchy and incredibly tasty snacks loaded with ALA omega-3. Daily consumption contributes to the maintenance of brain power and heart health. Sprinkle over salads, desserts, or simply have a handful each day.

4. Hemp Seeds

Hemp seeds provide a balanced source of omega 3 and omega 6, making them a treat for health. Their mild nutty flavor will enhance smoothies, granola, or simply sprinkled on toast.

5. Soybeans and Tofu

Soybeans and tofu are plant-proteins-rich foods and offer decent amounts of omega-3. Tofu is a flexible vegetarian choice which one can prepare in curries or stir-fries, or toss into smoothies.

6. Brussels Sprouts

Brussels sprouts are among the vegetables that contain good omega-3s. Cooking them briefly-steaming or roasting-is a nice way to preserve nutrients, while also providing fiber and antioxidants.

7. Algal Oil

Algal oil is derived from algae and is one of the rare vegetarian sources that contains DHA and EPA, the very same types of omega-3s found in fish. This oil is available as a dietary supplement and is quite beneficial for those on strict vegetarian or vegan diets.

Also Read: Vegetarian Foods with More Protein Than an Egg