Omega-3 fatty acids are essential in the formation of cell membranes, the production of prostaglandins and other hormone-like substances, and in the functioning of the nervous system and brain. There are three main types of omega-3 fatty acids: EPA, DHA and ALA. ALA, or alpha-linolenic acid, is a precursor of EPA and DHA and is the type of omega-3 most abundant in vegetarian diets, according to the Vegetarian Society of the United Kingdom. While fish are an ideal source of omega-3 fats, the important nutrient is also obtainable through vegetarian sources.
Flaxseed
Flaxseed is an abundant source of ALA omega-3 fatty acids. According to the Vegetarian Society of the United Kingdom, just 1 tbsp of flaxseed oil provides 8 grams of ALA. Alternatively, you can ground 1 tbsp of flaxseeds to add to food to increase your ALA consumption by 3.8 grams. The American Dietetic Association states that flaxseed is the ideal plant source of omega-3s because it contains three times more omega-3 than omega-6 fatty acids.
Nuts and Beans
According to the Vegetarian Resource Group, soybeans, tofu, pecans, and walnuts are all good vegetarian sources of omega-3 fatty acids. Just 1/4 cup of walnuts or 2 tbsp of canola oil provides more than 2 grams of omega-3s, and 2 tbsp of soybean oil provides 1.9 grams. Nuts and beans can be eaten plain, or added to soups, salads and other dishes. Additionally, using soybean or canola oil during cooking instead of alternative oils will increase your daily intake of ALA.
Leafy Green Vegetables
Numerous leafy green vegetables contain omega-3 fatty acids, including broccoli, kale, cabbage, collard greens, and brussels sprouts. ALA is also found in phytoplankton and algae, according to the American Dietetic Association.
Eggs and Grains
Grains, such as oat germ and wheat germ, and eggs from chickens fed these grains, offer an additional source of omega-3 fatty acids to vegetarians. The quantity of omega-3 fats in these foods is small, with 2 tbsp of wheat germ providing only 0.2 grams of omega-3 fatty acids, according to the American Dietetic Association.
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