| Vegetarian omega 3 sources allow those with | | | | producers and yogurt companies frequently add |
| alternative diets the same opportunity to enjoy | | | | vegetarian based ALA as well. For strict vegetarian |
| omega 3 benefits. Vegetarians and vegans already | | | | diets, however, these foods are off the list, but it |
| have a diet that has been shown as beneficial for | | | | doesn't mean that they can't enjoy the health |
| lowering the risk of heart problems and other | | | | benefits. |
| diseases prevented by some fatty acids, but it is | | | | Several brands of margarine and salad dressings use |
| because it is rich in omega 6 and linoleic acid. | | | | alternative oils such as olive or flax as their base. If |
| Like most daily diets, these vegetable-based diets are | | | | you are drinking milk alternatives, consider soy drinks |
| low in omega 3 fats, often called alpha-linolenic acid, | | | | that include flax seed products. Yet another source |
| which allows your body to produce docosahexaenoic | | | | of ALA for vegetarians is grain breads. The biggest |
| acid (DHA) and eicosapentaeoic acid (EPA). These | | | | rule of thumb is to read labels since different brands |
| fats are the ones most people lack regardless of | | | | use different sources. |
| their diet, but also the most beneficial. | | | | Supplements |
| Natural Food Sources | | | | One of the biggest omega 3 sources for everyone is |
| Omega 3 benefits are generally associated with fish | | | | supplements. Supplements are not necessarily from a |
| and fish oil, but those are not the only food sources | | | | vegetable base, so vegetarians need to watch labels. |
| rich in fatty acids. Flax oil and milled flax seeds are | | | | Flax, hemp, and perilla oils are a few of the common |
| the richest vegetarian omega 3 sources. For an | | | | supplements available. |
| additional source of omega 6 and 3 sources, consider | | | | All of the sources vary significantly in the actual |
| hemp seed and oil. Rape seed oil and olive oil contain | | | | omega 3 benefits your body receives. Fish oil, for |
| smaller amounts of these nutrients, but you need to | | | | example, requires two separate processes in order |
| be careful since rape seed oil is an irritant for some | | | | for your body to use the substance while flax oil |
| people. | | | | requires three. One of the highest vegetarian sources |
| Oils and seeds are not the only omega 3 foods from | | | | of omega 3 is microalgae oil, which your body can |
| non-animal sources. Tofu and walnuts have some | | | | begin to use immediately with no additional |
| omega nutrients, but are actually higher in omega 6s | | | | processing. Microalgae oil gives you the maximum |
| than 3s. Dark, leafy green vegetables such as broccoli | | | | benefit of omega 3s. In addition, microalgae oil |
| and other vegetables such as cabbage also have | | | | contains the proper balance of EPA and DHA making |
| these powerful nutrients and make great additions to | | | | it a far superior source to any other including fish. |
| your diet. | | | | While foods and oils like flax oil and walnuts are a |
| Vegetarian Omega 3 Fortified Foods | | | | source of vegetarian omega 3, microalgae oil |
| Eggs are one food that has added omega 3 benefits | | | | supplements is a higher source while being easier for |
| because they are often naturally fortified by feeding | | | | your body to use. This allows everyone to enjoy |
| the chickens an abundance of flax seeds. Milk | | | | omega 3 benefits and a healthy lifestyle. |