Omega 3 is arguably one of the most important nutrients for your body. Omega 3 rich foods are an excellent source of vitamins, minerals, and antioxidants that work together to help reduce inflammation, lower blood pressure and cholesterol levels, prevent against abnormal heartbeats, fight certain cancers and treat depression. Learn why you should make vegetables and fruits with omega 3 a staple in your diet.
Omega-3 fatty acids are a type of fat that plays a role in your health. You can get omega-3s from fish, nuts, and seeds, or from vegetable sources such as flaxseed oil and others.
Vegetables with omega-3s include:
Broccoli
Spinach
Brussels sprouts
Asparagus
Kale
Omega-3 is an essential fatty acid. It’s often taken as a supplement, but some foods also contain omega-3, including green leafy vegetables, nuts and seeds.
Vegetables high in omega-3 include:
Chia seeds are also a good source of omega-3. To use them, mix a tablespoon of chia seeds into a smoothie or cereal. The seeds will swell up and thicken the drink.
Omega-6 Vegetables
Some vegetables contain both omega-6 and omega-3 fats, which makes them healthier than other types of vegetable oils. These include:
Omega-3 fatty acids are essential to human health, but most people don’t get enough.
Vegetables and fruits with omega 3 include:
Avocado
Spinach
Asparagus
Beet greens
Kale
Chard
Omega-3 is an essential fat that your body needs for a variety of reasons. It’s a major component of cell membranes and plays an important role in brain health, inflammation and the immune system, heart health, joint health, vision and mood.
Vegetables are a great source of vitamin C, folate and fiber — all nutrients that help keep your immune system strong so it can fight off colds and other infections. Vegetables are also high in potassium, which helps to control blood pressure.
The best vegetables for omega-3 include:
Chia seeds have more omega-3 than flaxseeds (7 grams of ALA per serving compared with 4 grams). They’re easy to add to smoothies or oatmeal. The seeds can also be ground into flour or sprouted before using them in salads or cooking.
Chia seeds can be incorporated into baked goods like breads, cookies or muffins by adding 2 tablespoons per cup of flour called for in recipe instructions. Ground chia seeds can also be sprinkled onto yogurt or added to homemade granola bars for extra crunch and nutrition.
Here are some vegetables and fruits that are high in omega-3s:
Kale: 2.6 grams of omega-3s per cup (cooked)
Spinach: 0.8 grams of omega-3s per cup (cooked)
Brussels sprouts: 0.6 grams of omega-3s per cup (cooked)
Asparagus: 0.5 grams of omega-3s per cup (cooked)
Chia seeds: 1 tablespoon has 4 grams of omega-3s and 9 grams of protein, plus a slew of other nutrients.
There are many vegetables that are high in omega-3 fatty acids. Some of the most popular vegetables include spinach, kale, broccoli and Brussels sprouts.
Omega 3 is an essential fatty acid that the human body cannot produce on its own. Vegetables like spinach and kale contain a higher amount of omega 3 than other vegetables, making them a great source of this nutrient.
The following table lists some common vegetables that are high in omega 3:
VegetableServing Size (g) Omega-3 per Serving (g)
Spinach1 cup cooked 0.49
Kale1 cup cooked 0.48
Brussels sprouts1 cup cooked 0.69
Omega-3 fatty acids are considered essential fats, because they cannot be manufactured by the body and must be obtained through diet. The two types of omega-3 fatty acids found in foods are alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA). ALA is found in plants, while EPA and docosahexaenoic acid (DHA), another type of omega 3, are found in fish and fish oils.
The best vegetables to eat for omega 3 include:
Chia seeds
Flaxseeds
Walnuts
Salmon
Vegetables and fruits high in omega 3 include:
spinach, kale, collard greens, mustard greens, Brussels sprouts, Swiss chard and turnip greens.
Other vegetables with some omega-3s are broccoli, carrots, tomatoes and avocados.
Fish contains more EPA and DHA per serving than any other food.
Omega-3 fatty acids are found in fish and some vegetables. Omega-3s are popular for their potential health benefits, such as reducing heart disease risk. However, you don’t have to eat fish to get enough omega-3s in your diet.
Omega-3s can be found in:
Salmon, tuna and other oily fish
Flaxseeds and flaxseed oil
Walnuts
Canola oil
Eggs from chickens fed flaxseed oil
Omega-3 fatty acids are found in fish, nuts, and some vegetables. Omega-3s are important for your health and well-being. Here’s what you need to know about omega-3s, including how much to eat, where to find them and how to get more in your diet.
Omega-3 fatty acids are a type of fat that we get from food. They’re called “essential” because our bodies can’t make them — we must get them from food sources.
Omega-3s play a role in many aspects of health, including heart health, brain function, vision and joint health.
Omega-3s have been shown to lower triglycerides (blood fats), which can help lower the risk of heart disease by lowering the amount of LDL cholesterol in the body that could potentially clog arteries.
The American Heart Association recommends eating fish twice a week to get enough omega-3 fatty acids. If you don’t eat fish regularly or can’t eat fish because of religious reasons or allergies, consider taking an omega-3 supplement as part of your daily routine.