Top 5 Vegetarian Foods Rich In Omega-3 Fatty Acids

Vegetarian Foods Rich In Omega-3: Our body needs various nutrients to function and protect itself from diseases. One such essential nutrient that our body needs is omega-3 which are also known as ‘healthy fats’ that support heart health, as they help in lowering triglycerides. They are polyunsaturated fats that we get from the food we eat or supplements as the body does not make them itself. Omega-3 fatty acids support cell structure, provide energy, keep the heart healthy, and lungs, and boost the immune system. As the body does not make omega-3 on its own, here are healthy vegetarian sources of omega-3 fatty acids that you should add to your diet.

Watch the video below about health benefits of Omega-3 present in chia seeds: 

Vegetarian Foods Rich In Omega-3

1. Chia Seeds

Chia seeds are one of the most healthy seeds that one can consume. From being rich in fibre, minerals, vitamins and antioxidants that promote weight loss, and support multiple body functions. Chia seeds are also a great source of omega-3 fatty acids that boost their nutritional value. Just one ounce of chia seeds contains about 5,000 mg of omega-3 fatty acids.

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2. Walnuts

Walnuts contain a lot of polyunsaturated fatty acids known as omega-3 which are healthier than saturated fats. The presence of omega-3 in walnuts makes them a powerful nut for brain and heart health. They aid in brain development and prevent age-related diseases.

3. Kidney Beans

Vegetarian Sources Of Omega-3 Fatty Acids (Image Credits: Canva)

Consuming kidney beans helps in weight management, regulating blood sugar levels, and intestinal wellness because of its nutritional profile. They are an amazing source of healthy proteins, minerals and vitamins that can improve overall health. One cup of kidney beans contains about 210 milligrams of omega-3s.

4. Brussel Sprouts

Brussels sprouts are extremely low in calories and high in essential nutrients such as fibre, vitamin K and C. They are also rich in antioxidants that help in managing high blood sugar levels, reduce inflammation, and are easy to add to the diet. A half cup of raw brussel sprouts contains about 135 grams of plant omega 3, 44 mg of which is filled with ALA.

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5. Edamame

Edamame is a nutritious legume which is an excellent low calorie snack to binge-on. It is rich in vitamins, minerals and other essential nutrients that may help to lower cholesterol, promote healthy blood sugar regulation, reduce risk of breast cancer and bone loss. Aout 100 grams of edamame contains 2.16 grams of omega-3s.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)