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most of us don't get enough omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation. The National Institutes of Health (NIH) states that omega-3 fats can be found in three different forms: DHA, EPA, and ALA. These plant-based sources contain the highest concentration of ALA, but following a vegan or vegetarian diet makes it more difficult to get enough DHA and EPA in the blood. However, fish isn't the only omega-3 superfood. This supernutrient is also widely distributed in a variety of plants. They will supply dozens of other vital nutrients for optimal health in addition to increasing your intake of omega-3 fatty acids. Even carnivores should include these vegan sources of omega-3 fats in their diets! Flax Seeds According to the USDA, a tablespoon of flax contains more ALA omega-3 fatty acids than any other known food on the planet—more than twice as much as a woman's daily recommended needs and nearly twice as much for a man. According to the USDA, a tablespoon of flaxseed oil provides roughly 7 g of ALA. Walnuts Although many nuts are regarded as superfoods, walnuts may be among the best for optimum health. Walnuts have been linked to a number of health benefits, including lowered blood pressure, weight loss and maintenance, improved ageing, and even improved gut health, according to studies cited in the Critical Reviews in Food Science and Nutrition 2021 review. A single ounce of walnuts has 2.5 g of ALA, which is more than twice the daily allowance for women. By adding walnuts to your favourite salad, baking them into brownies and other treats, or mixing them into your vegetable sides, you can easily get all the ALA you need in a day. We adore incorporating them into pesto dishes, such as our Parsley-Walnut Chicken and Vegetable Penne. Algae and Seaweed Rich in omega-3 fats are seaweed, spirulina, nori, and chlorella, among other types of algae. Since these foods are among the few plant-based sources of EPA and DHA omega-3s, they are especially crucial for vegans and some vegetarians to eat. Canola oil The best cooking oil is a topic on which many people have strong opinions, and canola oil has our endorsement. Approximately 1.3 g of ALA, or more than a day's worth of ALA for women and almost a day's worth for men, are found in one tablespoon of canola oil. Because of its low-saturated fat content and mild, neutral flavour, canola oil is also incredibly versatile. Vitamins K and E are also abundant in it. We adore roasting our favourite vegetables with canola oil or incorporating it into our delicious Citrus Vinaigrette. Hemp Seeds We adore hempseeds because of their incredible nutritional makeup. The USDA states that a 3-tablespoon serving of hempseeds meets your daily requirement for ALA. That's not all, though. Hempseeds, also known as hemp hearts, are a good source of iron, plant protein, and magnesium, to mention a few nutrients! These incredibly adaptable seeds can be served on your plate for lunch, dinner, or both. You'll love hemp hearts in our Avocado Pesto, and you can even try them in your favourite morning smoothie or granola recipe.

5 Vegetarian Foods that are Rich in Omega-3

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