Wonder why the omega 3 fatty acids are all the rage nowadays? Omega 3 is a rich source of polyunsaturated fatty acids and it helps reduce inflammation and is an anti-coagulant. Unfortunately, our modern diets don’t fulfill our daily requirements for these healthy fats and it becomes more difficult if you are a vegetarian. Here is a list of the best vegetarian sources of omega 3 fatty acids.
Seeds are a great vegetarian source of omega 3s and they are also high in fiber. The fiber helps with digestion and omega 3s are good for heart health.
First off are flaxseeds which are a great source of micronutrients, dietary fiber and of course, omega 3s. They also make a great substitute for eggs in any baking recipe. Next up are chia seeds which are known to maintain a healthy complexion, provide an energy boost and the fiber content aids in weight loss, apart from being one of the best vegetarian sources of omega 3.
They are great for adding in your smoothies or sprinkling on top your meals, especially in yogurt or cereals. Then there are hemp seeds which are not only high in healthy fats but also provide lots of protein. Hemp seeds have a nutty flavor which makes it a great add-on for smoothies and baked goodies.
The overall fat content in dark leafy green vegetables isn’t high, but the ratio of omega 3 is still better. Romaine, arugula and spinach are good sources for omega 3 and they are even better when eaten raw. You can easily incorporate them in your salads, pastas or even layer them in your sandwiches. To make your recipes richer in omega 3, use the above seeds to make salad dressings.
Much like greens, beans don’t have as much omega 3 as seeds do, but they are still a good way to go. Out of the entire bean family, mung beans are the richest in omega 3. Apart from that, navy beans, kidney beans and soybeans are also rich in healthy fats. They are additionally rich in fiber and protein and not to mention the unending number of recipes you can make with these beans.
Cauliflower, broccoli, bok choy and Brussels sprouts are all great sources of omega 3, though cauliflower easily tops the list. Chop up these cabbages, roast or blanch them and eat it on the side your chicken or beef steak. Alternatively add them to your salads and eat raw.
All types of squashes, including acorn squash, butternut squash and pumpkins are rich sources of omega 3. They make great ingredients for soups and eating them roasted right of the oven is just delish.
Other vegetarian sources of omega 3 worth mentioning include a few nuts, such as walnuts or pecans, oils, such as olive or mustard, and seaweed. These sources are higher in omega 6s but still contain a sufficient source of omega 3s.