Omega-3 fatty acids are essential fatty acids, which means that the body requires them but cannot make from other materials or fats. Instead, they must be obtained through the diet. Omega-3 fatty acids, also called alpha-linolenic acids, can be found in a variety of plant foods. It is important to include these foods in the diet because omega-3's may help prevent and control heart disease, arthritis and immune dysfunction.
Flaxseed and Flaxseed Oil
Flaxseed is a good source of omega-3 fatty acids. According to the Vegetarian Society, 1 tbsp. of flaxseed may provide 1.6 g of omega-3 fatty acids. In contrast, a 1-tbsp. serving of flaxseed oil provides 7.2 g of omega-3 fatty acids. Both forms of flaxseed are good choices. Although flaxseed oil offers higher amounts of omega-3 fatty acids, the ground flaxseed offers additional benefits such as fiber.
Walnuts and Walnut Oil
According to Vegetarian Nutrition, walnuts and walnut oil are good choices of omega-3 fats. Both are plant based sources and can be consumed by vegans and vegetarians. A 1-tbsp. serving of walnut oil provides 1.4 g of omega-3 fats, while 2 tbsp. of walnuts provide 1.0 g of omega-3 fats. The oil can be added to smoothies or salads for extra nutrition. Nuts can be eaten as snacks or with salads and cereals.
Soy Products
Soy is a plant-based source of omega-3 fatty acids. According to Vegetarian Nutrition, 1 cup of cooked soybeans can supply 1.1 g of omega 3 fats. A 1/2 cup serving of firm tofu can provide 0.7 g of omega-3 fatty acids. Including soy sources in the diet can be part of a healthy diet. Add them to salads and stir-fries for a boost in omega-3 nutrition.
Hemp Seeds
According to the Vegetarian Society, hemp seeds contain 0.9 g of omega-3 fats in a 1 tbsp. serving. Although they are not as rich in omega-3s as ground flaxseed, they can still be a good choice. For maximum nutrient absorption, hemp seeds must be de-hulled before consumption. Hemp seeds can be added to salads, stir fries, cereals and smoothies for a healthy nutritional profile.
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