By Niveditha Kalyanaraman
November 16th, 2023
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Omega-3s are a type of essential fatty acid, meaning people must obtain them from their diet. Eating a variety of omega-3 foods is important for optimal health. Omega-3s are an integral component of cells and help them function effectively. They also help form signaling molecules called eicosanoids. Here are 7 vegetarian foods rich in omega 3.
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Chia seeds are an excellent plant-based source of omega-3 fatty acids. They are also high in fiber and protein. People can use these seeds as an ingredient in granola, salads, or smoothies.
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Flaxseeds are rich in many nutrients, including fiber, protein, magnesium and manganese.
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Walnuts are an excellent source of healthful fats, including ALA omega-3 fatty acids. People can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish.
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Edamame beans are immature soybeans that are particularly popular in Japan. They are rich in both omega-3s and protein. Boiled or steamed edamame beans work well in a salad or as a side dish.
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Kidney beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with rice.
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Soybeans are popular legumes from Asia. Many people use soybean oil for cooking. It is also a good source of vitamin B2, magnesium, potassium, folate and vitamin K.
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Seaweed, spirulina, nori and chlorella are all forms of algae that are rich in omega-3 fats. These foods are especially important for vegetarians to consume because they provide one of the only plant-based sources of EPA and DHA omega-3s.
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