Chia seed
Chia seeds are considered one of the richest sources of plant-based omega 3. According to data from the US Department of Agriculture (USDA), 28 grams of chia seeds provide about 5 grams of ALA-type omega 3 - much higher than the same salmon portion.
Dr. Lisa Young, a nutritionist at the University of New York (USA), said: "Just one spoonful of chia seeds per day has made a significant contribution to omega 3 needs, while supplementing fiber and plant protein.
Flaxseeds
Flax seeds contain very high levels of omega 3, especially when ground to increase absorption capacity. According to Harvard T.H. Chan School of Public Health, 1 tablespoon of ground flax seeds provides nearly 2.4 grams of omega 3. This type of seed is also proven to be beneficial for the heart and control cholesterol.
Walnut
Not only good for the brain, walnuts are also a notable source of plant-based omega 3. Dr. Walter Willett, a nutritionist at Harvard University, said that regular consumption of walnuts helps reduce the risk of cardiovascular disease, thanks to their high omega 3 and antioxidant content.
Algae oil
Few people know that omega 3 in fish actually comes from seaweed. Seaweed oil contains DHA and EPA, two highly active forms of omega 3. According to Professor Dariush Mozaffarian (Tufts University, USA), seaweed oil is an ideal choice for vegetarians who want to supplement with omega 3 equivalent to fish.
Soybeans and soybean products
Soybeans, tofu and soy milk also provide significant omega 3. Although the content is not as high as chia seeds or flaxseeds, they are still easily accessible sources, rich in plant protein and good for cardiovascular health.
Experts recommend diversifying omega 3 sources from both plants and animals, and using the correct dosage to achieve sustainable effects for long-term health.
