Omega-3s play a role in reducing inflammation, improving heart health, and supporting brain function. The main sources of omega-3s are fish and fish oil, but some vegetables can also provide some omega-3s, especially alpha-linolenic acid (ALA), the plant-based form of omega-3.
According to research from the US National Institutes of Health, some green vegetables and plant foods containing ALA include spinach and kale.
In addition, seeds such as chia seeds and flax seeds are also sources of omega-3. A study from the Journal of Nutrition of the American Dietetic Association showed that spinach is one of the food sources containing the highest amount of ALA. 100g of spinach has about 0.1g of omega-3.
Another green vegetable that contains a significant amount of ALA is kale. This is a good source of omega-3s if included regularly in the diet.
Consuming foods rich in omega-3 can help reduce the risk of cardiovascular disease and improve overall health. This further shows the importance of adding vegetables containing omega-3 to your daily diet.
Along with green vegetables, chia seeds and flax seeds are other prominent plant sources of omega-3s. Chia seeds can contain up to 18g of ALA per 100g of product, while flax seeds are also noted as a rich source of Omega-3s.
Adding omega-3s to your diet through vegetables and plant foods not only benefits your health but also adds variety to your diet. Combining green vegetables like spinach and kale with chia and flax seeds can help improve your omega-3 levels.
