Vegetarians, here are 5 sources of omega-3 fatty acids to include in your diet


Walnuts are a great vegetarian option for getting omega-3 fatty acids


  1. Omega-3 fatty acids are important for a healthy life
  2. They are good for heart health
  3. They can improve memory and reduce the risk of Alzheimer’s and dementia

Omega-3 fatty acids are important for heart health. Oily fish such as salmon, tuna, mackerel, etc. are known to be good sources of oily fish. However, there are many other vegetarian foods that are also rich in omega-3 fatty acids. It is important to include omega-3s in your diet as it can help reduce inflammation, reduce the risk of dementia, and prevent heart disease. While it can be a bit of a challenge for vegans and vegetarians to include omega-3s in their diet, below is a list of less plant-based sources of omega-3s.

Sources of Omega-3 Fatty Acids for Vegetarians

1. Walnuts: Walnuts are a storehouse for healthy fats, including omega-3 fatty acids. Healthline informs that 65% of walnuts contain fat. Walnuts are one of the healthiest types of nuts and can help with weight loss, improve heart health, and improve brain health. Studies have shown that including walnuts in your diet can improve your memory.

Also Read: 13 Health Benefits Of Fish Oil You Never Knew About

2. Chia seeds: The benefits of chia seeds are many. The best part about them, however, is that they are high in omega-3 fatty acids, fiber, and even protein. Including chia seeds in your diet can help you lose weight and improve the levels of cholesterol in the body. You can add chia seeds to smoothies, salads, nuts, yogurt, etc.

Chia seeds are a rich source of omega-3 fatty acids
Photo credit: iStock

3. Hemp seeds: Hemp seeds contain a good amount of omega-3 fatty acids, protein, iron, zinc and magnesium. Hemp seeds have been found to help prevent blood clots from forming and help recover from a heart attack. You can also take a dose of hemp seed oil by squeezing hemp seeds. This will give you a more concentrated version of the omega-3 fatty acids.

Also Read: Foods High In Omega-6 Fatty Acids: Know The Sources And Health Benefits

4. Flaxseed: High fiber flax seeds are a good source of fiber, manganese, protein, magnesium, and omega-3 fatty acids. Including flaxseed in your diet can help improve your blood pressure. You can eat flax seeds with nuts, add them to soups, salads, etc.

5. Brussels sprouts: Yes, Brussels sprouts are also a good source of omega-3 fatty acids. They’re also high in vitamin C, fiber, and vitamin K. Cruciferous vegetables like Brussels sprouts can lower your risk of heart disease.

Also Read: Don’t Miss Out on Omega-3 Fatty Acids: Higher levels of omega-3s can help improve cognitive abilities in older people

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