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7 Best Vegetarian Sources of Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fatty acid beneficial for the functioning of the heart, brain, and eyes. It lowers the risk of cardiovascular diseases, reduces inflammation, lowers triglyceride levels, and prevents blood clot formation. Here are 7 omega-3-rich food sources to incorporate into your diet!
Flaxseeds give a little omega-3 boost to your diet in the form of alpha-linolenic acid. You can sprinkle them over your morning cereal, blend them into your smoothie, or add them to your bread or flour dough.
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Walnuts offer a balanced ratio of omega-3 and omega-6 fatty acids. They may help lower blood pressure, reduce the risk of chronic diseases, and improve brain function. Eat a handful as a snack, add them to your granola or cereal, or simply crush them over your salads.
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Chia seeds are high in fiber and protein. Perfect for granola, puddings, curd, salads, or smoothies, they go well with most of your meal types. When consumed as part of a healthy diet, it reduces the risk of chronic diseases and lowers cholesterol levels, supporting heart health.
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Hemp seeds are underrated heroes that possess a soft and nutty texture and are rich in omega-3 fatty acids. They are also a great source of zinc, magnesium, iron, and protein.
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Seaweed is an excellent source of iodine and antioxidants. It is a nutrient-dense food that promotes cardiovascular health and brain function.
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Derived from algae, the oil is a marine-based vegetarian source of omega-3 fatty acids. Algae oil helps reduce inflammation, thereby supporting joint health and reducing pain.
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Edamame are immature soybeans, most popular in Japan. Along with omega-3 fatty acids, it is also high in protein, fiber, and vitamins K and C. Boil or steam edamame beans, and add them to your salads or eat as a side dish.
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