Although non-vegetarian food is a good source of omega-3s, plant-based alternatives can also deliver these nutrients. Here are seven plant-based omega-3 fatty acid sources.
Chia Seeds
Chia seeds are high in omega-3 fatty acids and antioxidants. Add them to smoothies, muesli or make chia seed pudding to simply incorporate them into your diet.
Flaxseeds
Flaxseeds are high in omega-3 fatty acids, particularly alpha-linolenic acid. Grind flaxseeds to release their nutrients and incorporate them into your breakfast for improved absorption.
Hemp Seeds
Hemp seeds are high in omega-3 fatty acids and other vital minerals. They have a nutty flavour and can be sprinkled on salads, blended into smoothies, or baked into sweets.
Walnuts
Walnuts are not only delicious but also provide a good amount of omega-3 fatty acids. Eat them as a snack to incorporate them into your diet.
Algal Oil
Algal oil is a plant-based form of omega-3 fatty acids that is obtained from algae. It is a supplement that can be used to fortify foods such as plant-based milk.
Brussels Sprouts
Brussels sprouts are high in fibre, vitamins, and omega-3 fatty acids. Enjoy them roasted, steamed, or added to stir-fries to reap their nutritional benefits.
Seaweed
Certain seaweeds, such as nori, include omega-3 fatty acids. Seaweed can be eaten in sushi rolls or added to soups and salads.
Remember to consult with a healthcare professional or nutritionist to determine the appropriate intake of omega-3 fatty acids for your specific dietary needs.