Common omega-3 rich foods include fatty fish and organ meats. As vegetarians avoid meat entirely, getting omega-3s into a vegetarian diet involves finding suitable plant-based alternatives or acceptable animal products. Luckily, a number of vegetarian-suitable foods contain omega-3s. Eating a variety of these omega-3-rich foods will help ensure that you glean the benefits of this nutrient and avoid the risks of a diet low in omega-3 fatty acids.
Importance
Omega-3 fatty acids are one of the essential amino acids. Your requires them to function properly, but does not make them on its own. An omega-3 deficiency can lead to abnormalities in your kidneys and liver, a reduction in growth, decreased immune function, depression and dry or scaly skin. A diet rich in omega-3 fatty acids may help reduce the risk of high cholesterol levels and heart disease.
Oil Sources of Omega-3
Oils are an important vegetarian source of omega-3 fatty acids. Flaxseed oil, for example, is about 53 to 62 percent omega-3s. Add flaxseed oil to food after it has been cooked or to food that does not have to be cooked, as heating flaxseed oil can damage the omega-3s. Other oils that contain appreciable amounts of omega-3 fatty acids include linseed oil, canola oil, walnut oil and soybean oil. Use these oils to increase the omega-3 content of vegetarian foods.
Other Sources of Omega-3
Vegetarians can also get omega-3 fatty acids by eating nuts; walnuts especially contain a high concentration of omega-3s. If you include eggs in your vegetarian diet, they can also be a good source of omega-3s. Look for eggs labeled "high in omega-3." The chickens that produce these eggs eat a diet rich in flaxseed, which increases the omega-3 concentration in their eggs. You can also add ground flaxseed to food to increase its omega-3 content. Some whole grains, beans and soy milks also naturally contain or are fortified with omega-3s.
Omega-6 Balance
Omega-6 is another essential amino acid; vegetarians, however, are rarely at risk for an omega-6 deficiency, as many plant-based foods are high in omega-6. Consuming too much omega-6 can cause your body to absorb less omega-3, as the two amino acids compete with each other. To avoid this, replace omega-6-rich foods like corn oil, safflower oil, sesame oil and sunflower oil with foods that are high in omega-3s.
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