A Vegetarian’s Guide To An Omega 3 Rich Diet


A Vegetarian’s Guide To An Omega 3 Rich Diet

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Omega 3 is essential in our daily meals as the body doesn’t produce this nutrient. We need to obtain it from the foods that we eat. However, the most popular foods high in Omega 3 are non-vegetarian sources. Vegetarians often struggle to find foods that provide this essential nutrient.

Omega 3 plays a vital role in a number of bodily functions, making it an extremely important nutrient to include in our diet. A lack of Omega 3 fatty acids in the diet has been linked to several problems in the body, such as nervous system disorders, hormonal imbalance, endocrine disorders and inflammation, being some of the common issues. Omega 3 ensures the functioning of cells, the nervous system and keeps cholesterol levels in check.

We know that our readers are both, non-vegetarians and vegetarians. So, we found the vegetarian foods that provide Omega 3. Let’s make a deal with you to include one or some of the below-mentioned foods in our vegetarian diet, daily.

Hemp seeds

The fat content of hemp seeds is 30%, of which, 80 percent comprises Omega 3 and Omega 6. Hemp seeds have the perfect balance of Omega acids and can be added to salads, flavoured yoghurt and energy bars. They make a great addition to smoothies and oatmeal, too. A tablespoon of hemp seeds contains 1000 mg Omega 3.


Eating about ¼ cup of walnuts can provide 2.5 mg of Omega 3, which is more than what we require per day. Experts have suggested that walnuts should be consumed along with its skin, because 90% of the phenols are found in the skin. You can have them as a snack or toss them in your salad.

Flaxseeds, Flaxseed Oil

With an incredible nutritional profile, flaxseeds or flaxseed oil is at the top of the foods high in Omega 3 list. Flaxseeds are best friends with salads and bread. Their complimentary textures go really well together. A tablespoon of flaxseeds contains 1.5 mg Omega 3.

Nutralite table spread

Quite a few people are gravitating towards alternative ingredients, in order to stop the use of unhealthy ones. Ingredients high in calories and cholesterol can be avoided by using such alternatives. Nutralite table spread, for example, is powered with Omega 3 fatty acids and can be used in place of regular butter. It is a healthy Zero Cholesterol spread which can be used it while cooking, or simply as a healthy spread on your bread.

Olive Oil

Another alternative ingredient that a number of people now prefer is olive oil, which contains both Omega 3 and Omega 6. A healthy balance of both is important to the body. Use it to cook food or to add into your salads.

Now that you are aware of a few vegetarian options that are rich in Omega 3 fatty acids, you should share your own innovative ideas to make these ingredients a part of your daily vegetarian diet.

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