Top 8 Vegetables High In Omega-3

in Lifestyle

Omega-3 fatty acids are present not only in fish oil and olive oil but also in the most common vegetables in your daily meals.

1. Flax-seed

Flax-seed is one of foods that is highest in omega-3. Its flavour is almost non-existent and it can be stored in the refrigerator for a long time. Therefore, it is often used to mix with other nuts or foods in cooking. There are 7.980 mg omega-3 in a spoon of flax-seed oil.

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2. Chia seed

Chia seed is a rich source of omega-3. You can use it as an ingredient to steam, fry or make salads. Like flax-seed, the flavour of chia seed is mild.

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3. Hemp seed

Hemp seed is a food for vegetarians and it does not have gluten. It contains a higher amount of the most essential fatty acids than any seed, with a perfect ratio of omega-6 to omega-3 coming in at 3:1. Hemp seed is also rich in protein, minerals and polyunsaturated fatty acids such as gamma-linolenic acids (GLA) and stearidonic acids (SDA). You can store this type of seed in the refrigerator.

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4. Cauliflower

Cauliflower contains a surprising amount of omega-3. Besides, it has nutrients that are good for the cardiovascular system such as potassium, magnesium and niacin. 100 gr cauliflower has 37 mg omega-3. To retain the nutrients in this plant, you should steam it for 6 minutes and then add lemon juice and olive oil.

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5. Hummus

Hummus is a type of dough of Middle Eastern people. I is used to spread on cakes and 100 gr dough contains about 300 mg omega-3. Sesame is an important ingredient to make hummus powder. It is rich in omega-3, helps make a delicious dish and is good for the brain.

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6. Perilla oil

Perilla oil is obtained from the seeds. Over 50 percent of this type of oil contains 8.960 mg omega-3 while a spoon has 1.680 mg omega-6.

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7. Purslane

Purslane is used to make salads or soup. 100 gr has about 100 mg omega-3. It is also high in vitamin A, calcium, potassium and iron.

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8. Brussels sprout

A Brussels sprout contains about 430 mg alpha-linolenic acids. It has a lot of nutrients, including omega-3 fatty acids. According to nutritional experts, this plant is perfect to nourish beautiful skin. To retain all the nutrients in the Brussels sprout,you should steam it 5 minutes before enjoying.

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Related articles:

Omega 3 May Improve Your Memory

Benefits of Omega-3 and Folic Acid in Pregnancy Nutrition

What Makes The Best Omega 3 Supplement For Kids?

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Brittany Stone has 421 articles online and 5 fans

I opened my own clinic in Orlando in March 1996 to provide a full range of health care for women. I like walking on the street with my friends and chatting with them when I have free time. I often write articles on issues related to women's health as well.

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Top 8 Vegetables High In Omega-3

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This article was published on 2013/07/19