Omega 3 Vegetable Sources

Omega-3 fatty acids are essential for bodily processes, such as controlling blood clotting, producing brain cell membranes and preventing conditions such as high blood pressure, rheumatoid arthritis and cancer. The three forms of omega-3s are alpha-linolenic acid, or ALA, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Plants contain ALA, and the body can convert ingested ALA into DHA and EPA. Omega-3s are easily obtained by eating fish or meat from grass-fed animals. However, vegetarians need to know which omega-3 vegetable sources to choose for the most benefit. Certain plants and algae are sources of omega-3s.

Seeds and Sprouted Seeds

Freshly ground flax seed is a source of ALA. Flax seed, whether brown or golden, can be added to drinks, cereal and muffins. A recommended serving size per day is 2 tbsp. Flax seed contains cancer-fighting agents called lignans. If you start a new treatment, consult your doctor first. According to authors L.R. Vanderhaeghe and K. Karsi, in their book, "Healthy Fats for Life," the fiber content and ALA of flax have been linked to lowering breast cancer risk. Sprouts produced from radish seeds are also a source of ALA. Other good omega-3 vegetable sources are broccoli sprouts and alfalfa sprouts. Hemp seeds and black currant seeds contain ALA, but their omega-6 fatty acid content is higher than its omega-3 content.

Oils

Walnut oil provides the highest amount of ALA. Other ALA-rich oils are flax and perilla seed oils. Do not cook with those oils because heat damages the omega-3s. Flax seed and perilla seed oils are available for purchase in omega-3-vegetarian capsules. Talk to your doctor before taking those capsules.

Nuts, Beans and Greens

Walnuts, cashews and pecans contain the plant omega-3 fatty acids. Eat a handful of nuts every day. Cooked soybeans or tofu derivatives contain measurable amounts of ALA. Chopped seaweed is also a choice. Add store-bought seaweed to soups or stews. Dark green leafy vegetables, such as steamed broccoli, contain small amounts of ALA. Those sources include steamed spinach, dandelion greens, kale and collards.

Algae Oil and Supplements

In the "Annals of the New York Academy of Science," author L.C. Chiu and colleagues reported the effect of DHA from a microalga, Crypthecodinium cohnii, on human breast cancer cells. Their results show that DHA induces apoptosis, or disintegration, of breast cancer cells. In a 2007 "Current Diabetes Review" article, authors S.D. Doughman and colleagues report that certain microalgae produce EPA or DHA. DHA-rich algal oil protected clinical trial participants from cardiovascular risk factors. Supplements of DHA vegetarian capsules are available in stores. Consult with your physician before taking the supplement.