5 nutrient-rich foods packed with omega-3
What's the story
Omega-3 fatty acids are critical for keeping heart healthy, fighting inflammation, and maintaining brain health. While fish is a widely known source, vegetarians can also get omega-3 from several plant-based foods. For newbies trying to add more omega-3 to their diet without eating animal products, here are some vegetarian sources. We have listed five of them which are easy to find and add to your diet.
Flaxseeds
Flaxseeds: A nutrient powerhouse
Flaxseeds are among the richest sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Just one tablespoon offers roughly 1.6 grams of ALA. They can easily be added to smoothies, oatmeal, or baked goods for an omega-3 boost. However, make sure to consume ground flaxseeds and not whole ones, as the body absorbs nutrients better from the ground form.
Chia seeds
Chia seeds: Tiny but mighty
Chia seeds provide a quick way to boost your omega-3 intake with about five grams per ounce. These tiny seeds soak up liquid and develop a gel-like consistency, which makes them ideal for puddings or as a replacement in recipes. They also offer fiber and protein, adding to the nutritional benefits.
Walnuts
Walnuts: Crunchy omega-3 source
Not just tasty, walnuts are also loaded with healthy fats, including omega-3s. A handful gives you around 2.5 grams of ALA along with antioxidants and other nutrients good for heart health. They make a wonderful snack on their own, or can be added to salads and desserts for an additional crunch.
Hemp seeds
Hemp seeds: Versatile addition
Hemp seeds are an excellent source of omega-3 (one gram of alpha-linolenic acid (ALA) per tablespoon). However, these little seeds also pack in protein and essential amino acids, making them a nutritional powerhouse. Their mild, nutty flavor is versatile enough to amp up a variety of dishes without overpowering it. Perfect for sprinkling over yogurt, cereal or salads, hemp seeds give a nutritious boost without compromising on flavor.
Algal oil
Algal oil: Plant-based supplement option
Derived from algae, algal oil provides DHA and EPA types of omega-3s. Usually present in fish oil supplements, they're vegetarian-friendly too! Available in the form of capsules or liquid, this can be consumed directly or mixed into food items like smoothies. Ensuring you get your daily doses without any fishy aftertaste!