A diverse source of omega-3 rich foods are recommended for optimal health and glowing skin. Omega-3’s are called essential fatty acids, because our body cannot make them, meaning that we must obtain these vital fats through dietary sources. This can prove difficult for vegetarians at first glance, however, there are a number of vegetables and seeds which have high levels of ALA, a form of Omega-3 fatty acids, in addition to beneficial fiber, antioxidants, and minerals. Here are some of the richest sources of vegetarian Omega-3s:
- Flaxseed: Flaxseed, both ground, and in oil form, are one of the most widely recommended vegetarian sources of Omega-3s. Just one tablespoon of flaxseed oil has 7,980 mg of Omega-3s. Add ground flaxseeds to yogurt, oatmeal and smoothies.
- Chia Seeds: Even richer in Omega-3’s than flaxseeds, these seeds also pack an incredible amount of fiber, as well as calcium, phosphorous, magnesium, copper, iron, niacin and zinc. Try adding chia seeds to your yogurt, oatmeal, smoothies, tea and even water bottle. When left in water, these seeds form a gel, which helps to increase feelings of satiety when consumed.
- Hemp seeds: Vegan and gluten-free, these seeds have a perfect 3:1 ration of omega-3 to omega-6. They’re also high in protein minerals and polyunsaturated fatty acids like gamma linoleic acid (GLA), which is recommended for break out prone skin. Use hemp seeds as you would with flax and chia seeds.
- Brussels sprouts: One serving contains 430 milligrams of ALA fatty acid. Steam them lightly to help keep the vitamins and minerals in tact.
- Purslane: This lesser known green with a peppery taste has 400 mg of Omega’3s per serving and is also high in Vitamin A, calcium, potassium and iron. Try adding purslane to your salads, stir fries and omelets.
What are your favorite Omega-3 rich foods?