Plant Foods With The Most Omega 3

Omega-3 fatty acids work as a healthy kind of fat, unlike unhealthy fats such as saturated fat. Eating foods rich in omega-3 fats may help limit your risks of several kinds of health problems. For example, it may lower heart disease risks, according to the U.S. Office of Dietary Supplements, a branch of the National Institutes of Health. Although foods like fish are some of the richest natural sources of omega-3 fatty acids, you can also find vegetarian version of it in plant-sourced products.

Tofu

Tofu, an Asian staple that's also known as bean curd, works as one of the best vegetarian source of omega-3 fatty acids, according to the National Institutes of Health's MedlinePlus. Tofu makers can create this versatile food through a variety of means using different concentrations of soybeans. Thus, specific omega-3 content varies widely.

Walnuts

The University of Maryland Medical Center calls walnuts a "rich" source of omega-3s, saying eating these nuts can have beneficial effects like lowering your cholesterol. The International Omega-3 Learning and Education Consortium, a branch of the Purdue Research Foundation at Purdue University, notes that a 1/4 cup serving of the nuts yields 627mg of omega-3 fats.

Flax Cereal

The International Omega-3 Learning and Education Consortium highlights flax cereal as a top source of vegetarian omega-3 fatty acids. Enjoy flax on its own, or as an added ingredient in your favorite baked goods. The consortium reports that 3/4 cup of flax cereal provides 1,000 mg of omega-3 fatty acids, which is more than a 3 oz. serving of tuna or sardines.

Algae

Algae acts as a prime vegetarian dietary source of omega-3s, according to the International Omega-3 Learning and Education. Dietary forms include seaweed used in Asian cuisine like sushi. You can also take algae as a dietary supplement in tablet or pill form, reports the Harvard School of Public Health.

Soy Milk

Whether you drink it on its own or use it in a recipe, soy milk yields plenty of omega-3 fatty acids. The International Omega-3 Learning and Education states that just one 8 oz. serving of soy milk gives your body a boost of approximately 400mg of omega-3 fats.