As a vegetarian, where should I get my Omega 3 from?

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Question: I know that Omega 3 (found in fish) is essential for health. I’m a vegetarian. Should I be concerned?

Answer: Getting enough Omega 3 isn’t just a concern for a vegetarian. The Standard American Diet (appropriately called SAD) is low in Omega 3. Without proper planning, a vegetarian diet may be lacking in Omega 3 fatty acids. It is easy to meet Omega 3 recommendations. Here is a list of the best vegan sources for Omega 3:

  • Flax Seeds: Once ounce of flax seeds packs in 6388mg of Omega 3 (6 times the RDA) and 1655mg of Omega 6 .
  • Chia Seeds: One ounce of Chia seeds packs in 4915mg of Omega 3 and just 1620mg of Omega 6.
  • Hemp Seeds: One ounce of the seeds will provide 1100mg Omega 3 and 2700mg Omega 6.
  • Mustard Oil: One tablespoon has 826mg Omaga 3 and 1318mg Omega 6.
  • Seaweed: Six table spoons has 58mg Omega 3 and 88mg Omega 6 .
  • Beans: One cup has 603mg Omega 3 and 43mg Omega 6.
  • Squash: One cup has 338mg of Omega 3 and 203mg of Omega 6.
  • Leafy green vegetables: A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6.
  • Cauliflower: A cup of cauliflower has 208mg Omega 3 and just 62mg of Omega 6.
  • Blueberries: A cup of Blueberries has 174mg of Omega 3 and 259mg of Omega 6.
  • Wild rice: A cup of wild rice has 156mg Omega 3 and 195mg of Omega 6.

Omega 3 fatty acids play a role in every cell in the body. Omega 3 makes up cell membranes, keeps the nervous system functioning, keeps cholesterol levels in check, and staves off inflammation.

Medical Advice disclaimer: No material on this website is intended to be a substitute for medical advice. Please always seek the advice of your physician or medical health professionals for any health questions you may have.

In His service,
BibleAsk Team

This answer is also available in: हिन्दी

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