Omega 3 and Vegetarian

Do you experience brittle hairs along with dry skin and getting tired immediately?

Are you getting tired easily with liitle work and also feeling joint and leg cramps?

Then it could be the reason that your body is lacking omega 3.

A healthy heart and a healthy brain depend upon Omega 3 fatty acids. Getting omega 3s does not require eating fish or taking fish oil supplements. Many Vegetarian options ae also available.

We have heard so many times that our body needs omega 3. But what exactly is omega 3 and why do we need it?

What is Omega 3?

Omega 3 fats are a type of unsaturated fat – the type of fat that is good for your cholesterol levels.

There are three types of omega-3 fatty acids. They are ALA, EPA, and DHA.

ALA:- Alpha-linolenic acid

EPA:- Eicosapentaenoic acid and

DHA:- Docosahexaenoic acid

Can you test omega-3 levels?

EPA and DHA are Omega-3 fatty acids found in red blood cell membranes and are measured by the Omega-3 Index Plus Test. The Omega-3 Index can be measured with just a drop of blood. It is possible to measure the Omega-3 Index with a finger prick.

Why do we need it and what happens when you don’t get enough omega-3?

When your omega-3 level is low in the body, You may experience brittle hair, dry skin, fatigue, and sleep apnea(difficulty in sleeping).

Sleep plays an important role if you are aiming for overall health. If we don’t get enough sleep, we may feel uneasy and restless the following day. If you are facing such sleeping issues, you want to check your omega 3 level. The diet must contain the proper ratio of Omega-3 and Omega-6 (another essential fatty acid).

How much Omega-3 is required per day?

A woman’s daily ALA intake from foods is 1.59 grams, and a man is 2.06 grams. Children and teens consume about 40 mg of DHA and EPA daily, while adults consume about 90 mg [39].

What are the Best Sources of Omega 3 for Vegetarians?

It is assumed that omega-3 can only be get by eating fish or taking omega-3 supplements which contain fish as it is the main source for non-vegetarians.

But, Do you know that there are also many good options for omega-3 for vegetarians?

They are Soybean oil , Seeds such as chia seeds, hemp seeds, and flax seeds , Dry fruit such as walnuts, Kidney beans, Tofu and Brussel Sprouts

Let us see them one by one in detail.

Sources of omega 3 for vegetarians
Sources of omega 3 for vegetarians

Vegetarian Foods rich in omega-3 are:-

1. Seeds such as chia seeds, pumpkin seeds, and flax seeds:-


The no. 1 food in our category is seeds. Flax seeds is one of the richest source of omega-3. Each tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s. If fish and seafood are the main source of omega-3 for non-vegetarians, then seeds are the main source of omega-3 for vegetarian people.

How can you include more seeds in your diet:-

  1. By adding seeds to the breakfast such as oats porridge or cereals.
  2. Snack on nut and seed mixes.
  3. Starting the day with seeds.
  4. Choosing bread that contains seeds.
  5. Looking for products containing seeds.

2. Dry fruit such as walnuts:-


Walnuts are a great addition to any diet, but they’re especially beneficial for people who are trying to lose weight. Walnuts are high in fiber and unsaturated fats, which means they help to keep you feeling full longer and keep your cholesterol levels in check. They’re also a great source of vitamin E, which can help to prevent heart disease.

Walnuts are super plant source of Omega-3s.

One handful of walnuts provides 2.5 grams of Omega 3 in a single one-ounce serving.

 3. Soybean oil:-

soybean oil

Soybean oil is a type of vegetable oil that is derived from the dried beans of the soybean plant. Soybean oil is a versatile oil that can be used in a variety of cooking and baking applications. Soybean oil is a healthy oil that is high in antioxidants and has a low saturated fat content.

Soybean oil reduces cholesterol levels, prevents bone loss, and provides important omega-3 fatty acids.

 4. Kidney beans:-


Kidney beans are a great source of potassium, folate, and fiber. In addition to these nutrients, kidney beans are also a good source of protein and vitamin B6.

There are 210 milligrams of omega-3s in every cup of kidney beans.

5. Tofu:-

Tofu is rich in iron

Tofu is a product made from soybean protein that is coagulated and pressed into a soft, blocklike form. It is then cut into small pieces, boiled, and then simmered in soy sauce, ginger, garlic, and other spices.

Tofu has a number of health benefits, including being high in vegetarian protein, being low in calories, and being a good source of iron, calcium, and magnesium. It can also be a good source of B-complex vitamins, including thiamin, niacin, and vitamin B12.

One downside of tofu is that it is high in sodium.

One hundred grams of firm tofu offers 0.4 grams of ALA. It is also a good source of antioxidants.

6. Brussel Sprouts:-

Brussel Sprouts

Brussels sprouts are a cruciferous vegetable that are often eaten cooked or raw. They are a member of the cabbage family and grow in clusters on the stem of the plant. Brussels sprouts are high in both vitamin C and vitamin K. They are a good source of vitamin A, vitamin B6, vitamin B12, and vitamin E. Brussels sprouts are also a good source of folate, magnesium, and potassium.

In half a cup of raw Brussels sprouts (44 grams), there are about 44 mg of ALA (12 ).Compared to cooked Brussels sprouts, which contain three times as much omega-3 fatty acids in each half-cup serving (78 grams) (13 ).


  • Omega 3 fatty acids are beneficial for the heart, brain, joint bones, and skin.
  • Omega 3 can be found in Soybean oil, Seeds such as chia seeds, pumpkin seeds, and flax seeds, and Dry fruit such as walnuts, Kidney beans, Tofu and Brussel Sprouts.
  • Lack of Omega 3 can develop brittle hair, dry skin, fatigue, and sleep apnea.

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