Flax Seeds: 2 teaspoon is one serving and provides 1.4 grams of Omega 3
Not surprisingly, flax tops our list as the best vegetarian source of Omega 3. Purchase only whole seed and grind your seed as needed.
Chia Seeds: 2 teaspoon is one serving and provides 1.1 grams of Omega 3Chia seeds have only recently gotten mainstream attention (at least beyond use on ceramic “pets”) – and it is long overdue! They are also loaded with calcium (1oz=18% RDA), fiber, and manganese
Hemp Seeds: 1 tablespoon is one serving
Hemp seeds have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6.
Seaweed: 1 tablespoon (powdered) is one serving
Seaweeds not only have fairly high amounts of Omega 3, but they are also one of the only vegan foods which also have EPA and DHEA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices. Wakame is a good runner up.
Beans: 1/2 cup is one serving
Beans don’t have as much Omega 3 as seeds or nuts. However, they still can help you meet your RDAs all while avoiding excess Omega 6. Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans). To really get the most out of these super bean foods, sprout them first!
Winter squash: 1 cup is one serving
Winter squash is a surprisingly good source of Omega 3, with 338mg per cup cooked – and you’ll only get 203mg of Omega 6.
Leafy Greens: 1 cup is one serving
To meet calcium and iron RDAs, vegetarians should be loading up on leafy greens. It turns out that greens are also a decent source of Omega 3 too. A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6. Broccoli rabe, collards, kale and grape leaves are also good sources of Omega 3.
Cabbage Family: 1 cup is one serving
Vegetables in the cabbage family have a surprising amount of Omega 3. Cauliflower is the most notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Broccoli and Brussels sprouts are also good choices. Greens in the cabbage family are also a great bioavailable source of calcium.
Berries: 1 cup is one serving
Berries are not only good sources of antioxidants, vitamins and minerals, but they also are also a good vegetarian source of Omega 3. Blueberries top the list.
Wild Rice: 1 cup is one serving
Wild rice should be a staple for all vegetarians and vegans. One cup cooked delivers lots of iron, protein, fiber, magnesium, zinc, and manganese.
Herbs and Spices
Virtually all popular herbs and spices have a great Omega 3 to Omega 6 ratio. Cloves are one of the best at 86mg/52mg per 2 grams, as is oregano (73mg/18mg), marjoram (49mg/18mg), and tarragon (44mg/11mg). You probably aren’t going to meet your RDAs for Omega 3 on herbs and spices alone, but the added nutrition is a good reason to make your foods more flavorful.
Mangoes: 1 cup is one serving will provide 50% of your daily Omega 3
Honey Dew Melon: 1 cup is one serving will provide 25% of your daily Omega 3
Walnuts: 10 walnuts give you your daily requirement of Omega 3. EAT DAILY
Oils: 1 tablespoon of oil is one serving
Olive Oils, Peanut Oil