Omega-3 fatty acids are an essential part of the diet because your body cannot produce them. According to the University of Michigan, omega-3s are essential for proper brain growth and development. They also act to protect your body from inflammation and may treat many other health problems. There are no current guidelines for a recommended daily intake of omega-3s, according to the University of Michigan. However, research suggests that you may benefit from a daily intake of 2 to 3g or more. These fats can be found in deep-water fatty fish. However, many plant-based foods are also rich sources of omega-3 fats.
Oils
According to the Linus Pauling Institute, canola oil is an excellent source of omega-3s, with 1.3g of alpha-linoleic acid, or ALA, per serving. ALA is a type of omega-3 fatty acid. However, other oils are also rich sources of omega-3s. According to the Linus Pauling Institute, a 1 tbsp. serving of flaxseed oil contains 7.3g of ALA; a 1 tbsp. serving of walnut oil contains 1.4g of ALA; and a 1 tbsp. serving of soybean oil contains 0.9g of ALA.
Seeds and Nuts
Flaxseeds and walnuts are rich sources of omega-3s and good additions to your daily diet. The Linus Pauling Institute says that a 1 oz. serving of English walnuts can supply you with 2.6g of ALA. A 1 tbsp. serving of flaxseeds contains 1.6g of ALA. Hemp seeds are also sources of omega-3s. These foods can be sprinkled on salads or cold or hot cereals for a boost of nutrition.
Tofu
Tofu is a plant protein and a good choice of both protein and omega-3s for those who do not consume animal products. Tofu is a soy product, and according to the Linus Pauling Institute, a 1/2 cup serving can offer 0.7g of ALA. This food can be added to stir-fries and salads to boost both the protein and omega-3 content of your meals.
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