Omega-3 fatty acids are a healthful and essential type of fat, and they offer many health benefits.
Fatty fish is an excellent dietary source of omega-3 but people can also meet the recommended omega-3 intake by eating plant-based foods, including omega-3-rich vegetables, nuts, and seeds.
There are three main types of omega-3 fatty acid, which are called ALA, DHA, and EPA. Plant sources, such as nuts and seeds, are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.
In this article, we list the best sources of omega-3 fatty acids, including omega-3 supplements.
Seaweed and algae
Seaweed is a nutrient-dense food.
Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits.
Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA
The DHA and EPA content varies depending on the type of algae and the particular product.
There are many ways to include these foods in the diet. For example:
Nori is the seaweed that most people use to wrap around sushi.
Seaweed is a tasty, crispy snack.
Chlorella and spirulina make a healthful addition to smoothies or oatmeal.
Seaweed is also rich in proteinTrusted Source, and it may have anti-diabetic, antioxidant, and antihypertensive properties.
Chia seeds
Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.
Chia seeds contain 5.055 gTrusted Source of ALA per 1-oz serving.
People can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute that vegans can use.
Hemp seeds
Hemp seeds contain 2.605 gTrusted Source of ALA in every 3 tablespoons (tbsp).
They are also rich in many nutrients, including:
protein
magnesium
iron
zinc
Research suggests that hemp seeds are good for a person’s heart, digestion, and skin.
Hemp seeds are slightly sweet and make an excellent addition to granola, oats, snack bars, salads, and smoothies.
Flaxseeds
Flaxseeds contain 6.703 gTrusted Source of ALA per tbsp.
Flaxseeds are one of the most healthful seeds that people can eat. They are rich in many nutrients, including:
fiber
protein
magnesium
manganese
These seeds may reduceTrusted Source blood pressure and improve heart health.
As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement. It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad.
Walnuts
Walnuts contain 3.346 gTrusted Source of ALA per cup.
These nuts are a great 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.
Edamame
A half-cup of frozen edamame beans contains 0.28 gTrusted Source of ALA.
Edamame beans are immature soybeans that are particularly popular in Japan. They are not only rich in omega-3s but are a great source of plant-based protein.
Boiled or steamed edamame beans work well in a salad or as a side dish.
Kidney beans
Kidney beans contain 0.10 gTrusted Source of ALA per half-cup.
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.
15. Soybean oil
Soybean oil contains 0.923 gTrusted Source of ALA per tbsp.
Soybeans are popular legumes from Asia. Many people use soybean oil for cooking.
The oil is also a good source of:
riboflavin
magnesium
potassium
folate
vitamin K
People usually serve soybeans as part of a meal or in a salad. Soybean oil works well as a cooking oil and in salad dressings.
Source: Medical News today. here