For many years human beings have known about numerous benefits of eating foods rich in Omega-3 fatty acids. They are known to bring many health benefits for the human body including improving the health of the heart, managing hypertension, reducing the level of cholesterol in the human body, reducing bodily inflammations, and improving functioning of the brain.


Plant Foods with Omega-3
Many people think that the only sources of Omega-3 fatty acids are sea fish. However, various recently conducted studies indicate that there are some plant based foods that contain these fats.

Nuts and seeds

Some seeds like hemp seeds, chia, and flax seeds are a rich source of both the Omega-3 fatty acids and plant-based proteins. These foods are also known to supply the body with calcium which is an essential element on formation of bones and teeth. People who consume dairy products can also get calcium supplies from these products, in addition to plant based sources. Other seeds like sunflower, pumpkin and safflower also have Omega-3 fats; however they do not contain sufficient amounts that can be beneficial for the human body. A number of nuts such as walnuts and almonds also have high level Omega-3 fatty acids and proteins.

Leafy Green Vegetables

A number of dark leafy green vegetables including romaine, spinach and arugula can supply the body with sufficient amounts of Omega-3 fatty acids, as well as lots of other nutrients like Vitamin C & K, iron, fiber and calcium. The major advantage with this group is they can be taken raw or added to many casseroles, stews and soups. The advantage with this group is they can easily be found in various grocers.


As much as legumes have lower levels of Omega-3 fatty acids when compared the seeds, its ratio is sufficient. Vegetarians can depend on for supply of protein and minerals, and the major advantage with them is they have high fiber content that helps with weight management. Peas, kidney beans, all types of lentils, and mung beans form an important part of this category. The combined Omega-3 fatty acids and fiber is essential for to improving the heart’s health.


All Cruciferous vegetables including cabbages, broccoli, Boy choy, cauliflower, and Brussels sprouts have a sufficient amount of Omega-6 and Omega-3 fatty acids, of all these, cauliflowers is the best. By eating a diet comprising of crucifers your body will get high supply of minerals, vitamins, fiber, and high phytochemical content with anti-inflammatory and anti-oxidant properties.

Winter Squashes

Many people find this category surprising because of the types of vegetables it comprises of including pumpkins, acorn squash, and butternut squash. This group provides trace amounts of Omega-3, and plenty of Vitamins A and C, dietary fiber and antioxidants.

If looking for plant based sources of Omega-3s, you have variety to choose from. The major advantage of with the sources is that they as well supply other nutrients that are essential for your overall being.

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