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Vegetables High in Omega 3

Omega-3 fatty acids are known to be an important part of a healthy diet. These essential nutrients are not made by the body and so must be taken in through food or supplements. The most studied sources of omega-3 are fatty fish, such as salmon, tuna and halibut. These may be the foods that give a person the most omega-3 ounce for ounce, but fish isn't the only source.

Dark Green Leaves

While not providing a tremendous amount of omega-3 fatty acids, some leafy green vegetables do provide a little. The Vegetarian Society says that broccoli has .13g per 100g of alpha-linolenic acid, or ALA, which is a type of omega-3 fatty acid. The Harvard School of Public health adds to this leafy list spinach, kale and salad greens.

Leafy Clusters

L-arginine and Almonds

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The Vegetarian Society also says that 100g of cabbage provides .11g of ALA. Brussels sprouts are another vegetable source of ALA.

Other Non-Meat Sources

Flaxseed is rich in omega-3 fatty acids and can be found in either oil formula or as a ground meal that can be added to many recipes. Hemp seeds, chia seeds and rapeseed oil also provide omega-3. Walnuts are higher in omega-3 acids than the other nuts. Nutritionists recommend that vegetarians, in particular, should take omega-3 supplements if they're unsure about how much their fish-restricted diet is providing.

The Wrap Up

Omega-3 fatty acids are known to be an important part of a healthy diet. The Vegetarian Society says that broccoli has .13g per 100g of alpha-linolenic acid, or ALA, which is a type of omega-3 fatty acid. Brussels sprouts are another vegetable source of ALA.

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