6 Best Sources of Omega-3 For the Vegetarians

Make sure that you eat these foods every day for your daily dose of omega-3s, if you are a vegetarian.

With a hoard of health benefits, Omega-3 fatty acids are the healthy fats that must be a regular inclusion in the diet. Studies have shown that omega-3 reduce inflammation, control blood triglyceride levels and also lowers risk of developing dementia.

Most vegetarians and vegans think that it is difficult to get an adequate dose of omega-3 as fish oil capsules and fish are the best sources of these fats. However, contrary to the popular belief, there are six sources of omega-3 for the vegetarians and the vegans. Plant sources of omega-3 typically contain alpha-linolenic acid (ALA), which is one of the three types of omega-3 fatty acids.

1. Flax Seeds:

These small brown-colored seeds pack a punch of omega-3s. Besides omega-3, these seeds are also rich in protein, fibre, magnesium, and manganese. Flax seeds reduce blood pressure and improve heart health. Multiple studies have also shown that flax seeds reduce cholesterol levels.

Eat a teaspoon of flax seeds raw every morning or you can even add them as toppings of your breakfast cereal, salads, and oatmeal. Flax seeds can also be used as a staple ingredient for vegan baking.

2. Walnuts:

Walnuts are loaded with ALA type of omega-3 fatty acids. Clinical studies have found that walnuts improve brain health improving memory and contribute to cognitive development.

Have a handful of walnuts every day to get a day’s requirement of omega-3 fatty acids. Add it to your breakfast cereal or fruit salad.

3. Canola oil:

Contrary to the belief that fat is bad for health; recent studies have found that fats are also an essential part of the daily nutrient. Canola oil is made from rapeseed oil and contains an ideal balance of omega-3 and omega-6 fatty acids. It is also a very good source of monounsaturated fats.

You can use it for cooking or pour it over cold salads as a dressing.

4. Chia seeds:

Chis seeds are called sabja in Hindi. It is the seeds from the holy basil that have recently garnered importance as being a superfood for their immense health benefits. Chia seeds have 4915mg of omega 3 in two tablespoons. Besides, they are also rich in calcium, zinc, iron, and manganese.

The little black seeds added on top of you falooda are nothing but chia seeds. You can also add them on top of your lassi, yoghurt or milkshakes.

5. Brussel sprouts:

We all know that Brussel sprouts are rich in Vitamin K, C, and fibre, but did you know that they are also a great source of omega-3 fatty acids?  A half-cup of Brussels sprouts has 44 mg of ALA.

Have them roasted, blanched, stir-fried or steamed, they are healthy and have many benefits that have been associated with lowering the risk of heart disease. 

6. Soybean:

You might have not known that roasted soybeans are very rich source omega-3 and omega-6 fatty acids. With ALA in them, they can reduce cholesterol levels and improve heart health.

Have a bowl of lightly cooked soybeans. It will give you more omega-3 than some cold-water fish.


Make sure that you eat these foods every day for your daily dose of omega-3s, if you are a vegetarian.



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