Flaxseeds
Flaxseeds are one of the richest plant sources of ALA. According to the USDA, 1 tablespoon of ground flaxseed contains about 2.35g ALA, exceeding the daily recommendation for adults (1.1-1,6g/day according to the NIH).
Regular consumption of flaxseeds helps reduce blood pressure and LDL cholesterol, contributing to reducing the risk of cardiovascular disease.
How to use: Add the pureed flaxseed to vegetarian milk, oatmeal congee or smoothie.
Chia seeds
Chia seeds provide about 5g ALA per 28g (2 tablespoons). In addition to omega-3, chia seeds are rich in fiber, calcium, iron and antioxidants.
Adding chia seeds to your diet helps improve blood sugar, blood pressure, and inflammation in people with metabolic syndrome, a group of risk factors for cardiovascular disease.
How to use: Soak in pudding water, add to plant milk or serve in dessert.
Walnuts
Walnuts are not only rich in omega-3 (about 2.5g ALA/28g seeds) but also contain polyphenols and vitamin E that help protect blood vessel walls and fight inflammation.
The group who ate 30g of walnuts per day had a significant decrease in inflammation index (hs-CRP) and coronary blood pressure, compared to the control group.
How to use: Eat directly, puree walnut milk, add to salads or oatmeal.
Algae oil
This is a rare source of vegan DHA and EPA. Algae oil is extracted from marine microalgae, which are eaten by marine fish, to synthesize omega-3. Supplementing 250500mg of DHA in algae oil per day helps improve brain function and reduce inflammation equivalent to fish oil.
How to use: Drink as a supplements in capsules - suitable for vegetarians who do not consume animal products.
Soybeans and soy products
Cooked soybeans provide about 0.6g ALA/100g and are also rich in plant protein, isoflavones and magnesium, which are good for the heart and blood pressure. A diet rich in soybeans helps reduce the risk of heart disease by 5-6%.
How to use: Soy milk, tofu, boiled edamame or cook soup are healthy options for vegetarian meals.
