5 Omega-3 Rich Foods for Vegans & Vegetarians

Omega 3 foods are one everyone’s lips…If not it should be. You have that passion to shed your skin’s upper epidermis i.e the fat. You work hard in the gym. You club squats and jumping jack sessions. To strive to get rid of the fat. The inner goal is to achieve the milestone of a healthy and good looking body. But What a second? You don’t want the good fat right? Do you? Here is a hint to pay attention while you are during your weight loss regime. You should be aiming to cut of omega 6 bad fats and refill the energy tank of the body with omega 3 good fats. Carbohydrate for energy is a bonus. Curious to know more about the source for this good fat?

Omega 3 rich foods are the source of “the most essential fat”.And the bad news is your body is quite not eligible to manufacture the good fat. Whereas junk foods assist your body to store the bad fat after the break down of protein and carbohydrate in the stomach cavity. You have to shed the bad skin fat and compensate the shedding by providing yourself with an alternative with a good one after the metamorphosis. Stay put while you get exposure to the real gem of foods indispensable for you.

Omega 3 vegetables and fruits benefits

  • Immunization from heart disease
  • Anti-inflammatory food for cell repair
  • Protection from poor blood circular leading to mood swings and depression
  • Fatigue

Inquisitive enough to get more? Well! Let’s get started with the five major sources of the getting omega 3 inculcated in the diet.

1. Chia Seeds

Chia Seeds

Vegans would love this. It is “the most”  healthiest food on the planet. But there comes a bonus too. You are going to load your body and brain with the nutrients. And guess what the calorie intake is quite low. You might confirm with an app: “Lose It” These are the tiny black seeds from the plant “Salvia Hispanica” a relative of the mint family.

Chia seeds are capable enough to increase both “good “HDL cholesterol and omega 3 level in blood and decrease triglycerides.

It can be quite illusionary to believe the power profit of such little seed. But don’t be fooled.

One ounce (28 grams) servings contain more than enough for the daily requirement with a whopping  4915 mg 

  • Fibre (11 gms)
  • Proteins (4 gms)
  • Fat (9 gms)

Ways to intake:

  • Nutritious chia puddings
  • Sprinkling chia seeds as a salad topping, yogurts or smoothies.

2. Flax Seeds

Flax seeds

The richest plant-based source is the power for your mitochondria of the cells. They are also an excellent source of omega 3 fats. Vegans and vegetarians would find delights to know that flax seeds are the replacement for chia seeds. You can get the seeds coupled with water or milk for a vegan egg replacement. With the deposition of bad fats, people get vulnerable to high Blood pressure. Intake of flax seeds helps to shed the extra fat and lower blood pressure.

One ounce (28 grams) of flaxseeds contains 6,388 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount

The contents:

  •  Fibre (1.9 gms)
  •  Carbs( 2 gms)
  •  Fat ( 3 gms)
  •  Protein(1.3 gms)

You can get innovative in engulfing this:

  •  Adding them to oats, cereals or salad
  • Substitute eggs with flax seeds to any vegan recipe

3. Leafy greens

Leafy greens

Who could ignore the rate of returns in terms of health benefits in the case of greeneries? The pragmatism of the green is fresh. This all-rounder is a good vegetarian source for omega 3 too. Broccoli, spinach, kale, and romaine all contain some of the essential alpha-linolenic acids that the body needs. The vitamins, minerals, and carotenoids act an antioxidant. You want to detoxify the body first before the bad fat melts and gift yourself the good ones.

Ways to inculcate :

  • Morning Smoothies and salads
  • Make a lettuce wrap with your favourite ingredients, bake up some crispy kale chips, sauté your greens for a savoury side dish

4. Hemp Seeds

Hemp Seeds

A plant product from the northern hemisphere.Although a relative of the family of marijuana, but both are quite different from tetrahydrocannabinol (THC) content. The chemical responsible for elevating cognitive properties is found in traces in hemp seeds. The giver of alpha-linolenic acids (ALA) is a major source of omega 3.A very good alternative for a fish substitute.

One ounce (28 grams) of hemp seeds contains 6,000 mg of ALA omega-3 fatty acids, or 375–545% of the daily recommended intake. (3)

The nutritional gift:

  • Protein (9 gm)
  • Carb (2.6gm)
  • Fat(14 gms)
  • Fibre(0.001 gm)

Ways to get it inside the body:

  • Homemade hemp seed granola bars
  • Hemp seed oil
  • Sprinkling hemp seed on yoghurt

5. Walnuts


Walnut is a replacement for interim meal hunger pangs. It is comprising of 65% fat totally is an absolute source for good fats. A powerhouse for omega 3 and ALA is an exclusive source of brain booster. Along with that, the monounsaturated fat helps to form a protective sheath. The bonus is its antioxidant property and VIT  E offerings. These are raw nectar if coupled with some almonds with a little roasting. This snack is going to keep you full for longer hours. Just one serving of walnuts can fulfil an entire day’s requirements of omega-3 fatty acids, with a single ounce (28 grams) providing 2,542 mg.

The nutrients:

  •  Protein (4.3 gm)
  •  Carb (3.8 gm)
  •  Fat(18 gms)
  •  Fibre (1.9 gm)

Recipe coupling ideas:

  • Add walnuts to your homemade granola, sprinkle pieces on top of yoghurt
  • Eat the snack cereal on a handful to increase your ALA intake.
  • Taken in powdered form with milk.

The Bottom Line

You have to accept this that it’s quite formidable for a vegan or vegetarian to get adequate omega 3 naturally. But strategic planning is possible. You have to innovatively incorporate it within the diet. A very essential step for safe and healthy weight loss. Are you losing weight the safe way?

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