Omega-3 fatty acids are important fats that provide many health benefits.
Studies have found omega-3 benefits: it may reduce inflammation, lower blood triglycerides, and even reduce the risk of dementia.
The most popular sources of omega-3 fatty acids are fish oil and fatty fish such as salmon, trout, and tuna.
This can make it difficult for vegetarians or even those who simply hate fish to meet their omega-3 fatty acid needs.
Of the three main types of omega-3 fatty acids, only plant foods usually contain alpha-linolenic acid.
Alpha-linolenic acid is not active in the body and must be converted into two other forms of omega-3 fatty acids, EPA and DHA, to give the same health benefits.
Therefore, if you are not taking fish oil supplements or getting acids from your diet, you must eat plenty of foods rich in these acids to meet your omega-3 needs.
Additionally, consider your omega-6 to omega-3 ratio because a diet low in omega-3 but high in omega-6 can increase inflammation and disease risk.
Here are 5 of the best plant sources of omega-3 fatty acids.
Chia seeds
Chia seeds are known for their many health benefits, providing a huge dose of fiber and protein in every serving, and they are also a great plant-based source of omega-3 fatty acids.
Studies have found that thanks to omega-3, fiber, and protein, chia seeds can reduce the risk of chronic disease when eaten as part of a healthy diet.
One study in people with metabolic syndrome found that eating a diet containing chia seeds, soy protein, and oats reduced blood triglycerides, glucose intolerance, and markers of inflammation.
A 2007 animal study also found that eating chia seeds reduces blood triglycerides and increases both HDL cholesterol and omega-3 levels in the blood.
However, more human research must be conducted before a final conclusion can be reached.
Just 28 grams (28 grams) of chia seeds far exceed the recommended daily amount of omega-3 fatty acids, providing 5,000 mg.
You can boost your chia seed intake by whipping up a nutritious chia pudding or sprinkling chia seeds over salads, yogurt, or smoothies.
Ground chia seeds can also be used as a vegetarian substitute for eggs. Mix 1 tablespoon (7 grams) with 3 tablespoons of water to replace 1 egg in recipes.
Brussels sprouts
Brussels sprouts are rich in fiber, vitamin C, and K, and they're also a great source of omega-3 fatty acids.
cruciferous vegetables, such as Brussels sprouts, have been associated with numerous health advantages due to their abundance in omega-3 fatty acids and other nutrients.
In fact, one study found that increasing intake of cruciferous vegetables was associated with a roughly 16% lower risk of heart disease.
Meanwhile, cooked Brussels sprouts contain three times the amount, providing 135 mg of omega-3 fatty acids in every half cup.
Whether roasted, steamed, blanched, or sautéed, Brussels sprouts are a healthy and delicious accompaniment to any meal.
Hemp seeds
In addition to protein, magnesium, iron, and zinc, hemp seeds are composed of about 30% oil and contain a good amount of Omega-3.
Studies have found that omega-3 found in hemp seeds can benefit heart health.
They may do this by preventing blood clots from forming and helping the heart recover after a heart attack.
Three tablespoons (30 grams) of hemp seeds contain about 2,600 mg of ALA.
Sprinkle hemp seeds over yogurt or blend them into a smoothie to add a little crunch and boost the omega-3 content of your snack.
Also, homemade hemp seed granola bars can be a simple way to combine hemp seeds with other healthy ingredients like flax seeds and pack them in extra omega-3.
Hemp seed oil which is produced by pressing hemp seeds can also be consumed to provide a concentrated dose of omega-3 fatty acids.
Walnuts
Walnuts are full of healthy fats and omega-3 fatty acids, in fact, walnuts are about 65% fat by weight.
Several animal studies have found that walnuts can help improve brain health as a result of their omega-3 content.
Eating walnuts has been linked to benefits in memory and cognitive function in both human and animal studies.
Another animal study showed that walnuts caused significant improvements in memory, learning, motor development, and anxiety in mice with Alzheimer's disease.
Since results from animal studies cannot be extended to humans, further research is still required in this field.
Just one serving of walnuts can meet an entire day's requirement of omega-3 fatty acids with one ounce (28 grams) providing 2,570 mg.
To boost your intake of ALA, add walnuts to homemade granola or cereal, sprinkle them over yogurt, or just eat them by the handful.
Flax seeds
Flaxseeds are a nutritional powerhouse that provides a good amount of fiber, protein, magnesium, and manganese in each serving and is also an excellent source of Omega-3.
Many studies have shown the heart health benefits of flaxseeds, thanks in large part to their omega-3 fatty acid content.
Multiple studies have demonstrated the cholesterol-lowering effects of flaxseeds and flaxseed oil.
Another study found that flax seeds can help significantly lower blood pressure, especially in people with high blood pressure.
One tablespoon (10 grams) of whole flaxseeds contains 2,350 mg of the omega-3 fatty acid ALA, exceeding the recommended daily amount.
Flaxseeds are easy to incorporate into your diet and can be a staple ingredient in vegan baking.
Whisk 1 tablespoon (7 grams) of flax seeds with 2.5 tablespoons of water to use as a useful substitute for one egg in baked goods.
With a mild but slightly mild flavor, flaxseeds also make a perfect addition to cereal, oatmeal, soups, or salads.