Omega-3 fatty acids are essential nutrients often associated with fish and seafood. However, there are excellent vegetarian and vegan-friendly sources that you can consume if you do nmot eat meat
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Chia seeds contain high alpha-linolenic acid. Just 1 ounce (28 grams) provides approximately 5 grams of omega-3s.
Easy to add to smoothies, oatmeal, or as a base for chia pudding
Rich in ALA and dietary fiber. Ground flaxseeds are better absorbed than whole ones
Walnuts are among the few nuts high in omega-3s. A small handful (about 1 ounce) provides a good dose of ALA
Hemp seeds contain ALA and a healthy ratio of omega-3 to omega-6 fatty acids. Nutty flavor works well in yogurt, granola, or as a salad topping
Mustard oil is a traditional cooking oil in many cuisines and does contain omega-3 fatty acids, primarily in the form of alpha-linolenic acid (ALA)
The best way to consume omega 3 if you cannot consume it through foods is to take omega-3 supplements with a doctor's prescription
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