Plant Foods Rich in Omega-3 Fatty Acids
Ground flaxseed (flax meal)
* Mungo beans are particularly high in omega-3 fatty acids. They are sold in many Indian groceries and may be found under the name "urid."
Omega-3 Fatty Acids
It is important for vegetarians to include foods that are rich in omega-3 fatty acids on a daily basis. Alpha-linolenic acid, a common omega-3 fatty acid, is found in many vegetables, beans, nuts, seeds, and fruits. The best source of alpha-linolenic acid is flaxseeds or flaxseed oil. For those who are seeking to increase their intake of omega-3 fats, more concentrated sources can be found in oils such as canola (also known as rapeseed), soybean, walnut, and wheat germ. Omega-3 fatty acids can be found in smaller quantities in nuts, seeds, and soy products, as well as beans, vegetables, and whole grains. Corn, safflower, sunflower, and cottonseed oils are generally low in omega-3s.
Omega-3 Content of Natural Oils5,6
Wheat germ 7%