Foods Rich in Omega 3 Fatty Acids for Vegetarians 2020

Omega 3 is a very useful and a very necessary intake for the body. Though it cannot be produced naturally by the human body, it can always be taken in through the foods we consume. Vegans and non-vegans alike can get plenty of Omega 3 through food sources like flex seeds and mustard oils.  These pack a punch of the said substance. Foods Rich in Omega 3 Fatty Acids for Vegetarians help.

Foods Rich in Omega 3 Fatty Acids for Vegetarians assist good health.

Wheat as we all know and love can also lead to problems of its own if its intake is left unchecked as they contain a lot of anti-nutrients and mineral blockers. These can cause a spike in the blood pressure and lead to heart related diseases. Compared to rice, the cultivating process of wheat is the complete opposite. While rice requires plenty of marshy like fields, wheat can thrive even with little to no rain fall and they are the foods which make up the list of the most widely used eatable crop in the world.

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Foods Rich in Omega 3 Fatty Acids for Vegetarians as supplements.

The human body is the pinnacle of ingenuity. It is incomparable in each and every aspect. For there is no camera in the world that can compete with the human eye; no computer has been invented that can compete with the human brain; and likewise, no amount of artificial intelligence can ever surpass human thinking and the ability of humans to “feel”. But that being said, like any machine, the human body also has needs to keep it functioning at top gear and without any hitches. The fuel equivalent for the human body is the daily intake of food and water. Without the proper intake of food, we lose a lot of our cognitive abilities along with a downfall in our physical as well as mental states.

Why Foods Rich in Omega 3 Fatty Acids for Vegetarians are important

One of the most important nutrient for the human body is the additive known as “Omega 3”. It comes under the category of fatty acids but the catch is that the human body is unable to produce them on its own therefore, it is required that they must be ingested externally. Some of the Omega 3 rich foods are different species of fish including salmon and tune. They also form an abundant part of some plants and nut oils as well. But that is fine for all the non-vegetarians out there or non-vegans as they are referred to these days! Vegetarian eaters must not leave this important daily intake out of their diet. Thankfully there are many sources of foods rich in Omega 3 fatty acids vegetarians can always turn to.

Foods Rich in Omega 3 Fatty Acids for Vegetarians listed.

Given below is a list of some of those along with a little detail:

Flax seeds:

Out of all the vegan friendly foods out there, this one packs the biggest punch. In relation to Omega 3 levels. Just an ounce of flax seeds has a staggering 6388mg of Omega 3.  Nearly six times the required RDA (Recommended Daily/Dietary Allowance) of 1.6 grams per day for adult males and 1.3 grams per day for female adults. To get an even bigger dose of Omega 3 intake, you can shift to a table spoon. Instead of an ounce which contains a massive amount of 7196 mg Omega 3.

Mustard oil:

While many of us prefer to use olive oil in our day to day lives, if you are a vegan look to mustard oil. Looking to amp it up when it comes to Omega 3 usage, it would better work out for you if you switch to mustard oil instead. This simple change would deliver you 826 mg of Omega 3 in a table spoon. Compare that to the 103 mg Omega 3 found in olive oil. You see a remarkable difference as the figure is almost 8 folds!

Cabbage family:

All the vegetables found in the cabbage family are quite rich in Omega 3. The most prominent members of the family being cabbage itself and cauliflower. Increasing the intake of these two vegetables in your daily diet will greatly boost your Omega 3 intake as well. Cabbage tops the list in its family with a score of around 208 mg of Omega 3 when it is cooked of course. Other greens of the family like broccoli and Brussel sprouts are also a good choice in this regard.


Coming over into the realm of fruits, one of the most widely eaten fruit, the mango is also a good source of Omega 3. A typical mango will give around 77 mg of Omega 3. This may not look as good as the likes of flax seeds and mustard oil but it serves as a tasty and sweet intake of the preservative none the less!

Vegetable oils contain deadly trans fats

Trans-unsaturated fatty acids, commonly referred to as “Trans fats” belong to the family of unsaturated fats which are not that easily found in nature but have to be mass produced in labs all around the world. They have found their use in the production of popular snacks, frying fast foods and margarine and are in use since the 1950’s. However, they find a lot of their usage in the vegetable oil industry. What it does is that it adds a layer of hydrogen to the liquid vegetable oils to stiffen them up and turn them into a lacy type of semi solid state.

Trans fats are no friend of the human immune system

Trans fats are no friend of the human immune system and pose a great risk to human health. Such is the safety concern for them that in 2013, the U.S food and Drug administration (FDA) rendered them not generally safe for human use. Bearing this in mind we must adhere to the fact that vegetable oils contain deadly Trans fats. Because the process of hydrogenation adds hydrogen atoms to the oil which increases the saturated fatty acids in the oil. As well a reducing the number of unsaturated fatty acids.

Intake of Trans fats in high quantity is related to a rise in your LDL (Low-density lipoprotein cholesterol) levels which are also known as bad cholesterol. This was bad enough on its own, they also lower the among of good cholesterol or HDL (high density lipoprotein) in the body which leaves you at great risks. Risks of developing a heart condition and possibly even a stroke. Higher intake of Trans fats is also linked with a higher chance of the development of type 2 diabetes.  Therefore it is better to be safe than sorry and check the amount of our daily Trans Fat intake.

Wheat causes blood sugar disruption so have foods rich in omega 3 fatty acids for vegetarians

Despite what they tell you through their huge marketing campaigns, the fact remains amazing. The use of whole wheat makes you age faster than regular people. Wheat contains Advanced Glycation End Products (AGEs) which are responsible for speeding up the aging process of cells within the body. It is also a fact that wheat causes blood sugar disruption. The way the whole scenario works is that whole wheat in rich in a carbohydrate known as Amylopectin-A. Amylopectin-A according to some studies has been deemed the main culprit for spiking our blood sugar levels sky high! So high in fact that they exceed even the effect of pure table sugar. This means that wheat based products like bread, cereals and muffins cause much higher blood rates than any other carbohydrate rich diet.

Anti-nutrients and mineral blockers in wheat

Wheat is one of the most widely consumed food source in the world. The people of Asia in particular have made it a part of their every meal diet. This can lead to a lot of complications as there are a lot of anti-nutrients and mineral blockers in wheat. They can cause a lot of dysfunction and make the human body prone to disease. Wheat contains a high percentage of Phytic Acid which is one of the root causes of many issues. Such as anaemia, iron deficiency, bone weakening and bone loss. Along with that, wheat also contains high levels of Gluten. This is considered to be one of the most difficult to digest plant proteins. This can cause obesity, over weightiness and can lead to heart related diseases.  Therefore it is a good practice to minimize the usage of wheat in order to lead a good and healthy life.

Differences between rice and wheat cultivation

Being two of the most widely used food sources of the planet, wheat and rice are consumed in massive amounts every day. Still, there are some huge differences between rice and wheat cultivation. Some of them are discussed below: Rice is sowed around May to September. While for wheat this time period is of winter. Rice is a grass like crop which requires plenty of water and humidity to grow.  While wheat is a grain like substance which prefers dry climates. Cultivation of wheat does not require and herbicides or insecticides. While the case is totally opposite for that of rice. Wheat cultivation can thrive in areas of less rainfall however rice fields simply can’t survive without rain.

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We need to take simple well-informed decisions of our food and diet. We can get Foods Rich in Omega 3 Fatty Acids for Vegetarians.

Omega 3 rich vegetarian foods

Flax Seeds One ounce of flax seeds packs in over 6000mg of Omega 3. Mustard Oil. Mustard oil has over 800mg Omega 3 and 2100mg Omega 6 in a just a tablespoon. Chia Seeds. A single ounce of chia seeds packs in almost 5000mg of Omega 3. Seaweed/ Spirulina is great too. There are many other omega 3 vegetables and fruits.

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Foods Rich in Omega 3 Fatty Acids for Vegetarians, try it.