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Vegetables High in Omega-3

Omega-3 fatty acids' double-bond structure makes them an essential tool for building cell walls and developing brain tissue. Because the body cannot produce omega-3s on its own, they must be obtained through food. The most easily digestible forms of omega-3s are found in fatty fish such as salmon and tuna, but vegetarian diets rich in certain kinds of vegetables, nuts, and oils can provide the full range of necessary omega-3s.

  1. Leafy Greens

    • Leafy-green vegetables such as spinach, lettuce, and swiss chard are a good source of certain strands of omega-3s, as well as folic acids and vitamins C and K. The American Cancer Society warns that overcooking can decrease the nutritional content of leafy-green vegetables. Swiss chard and mature spinach should be steamed or sauteed, while lettuce and baby spinach are best enjoyed raw.

    Cruciferous Vegetables

    • Cruciferae are a large family of plants, sometimes also called the cabbage or mustard family, defined by their alternate leaves and uniform, four-petal flower structure. Edible cruciferae vary widely in appearance, and include vegetables as diverse as turnips, broccoli, brussels sprouts, and the leafy greens kale and cabbage. Most cruciferae should be cooked, and some food scientists argue that people with diets rich in raw cruciferae should consider taking iodine supplements.

    Winter Squash

    • According to US News and World Report, winter squash are an excellent source of omega-3 fatty acids. These northern vegetables can be prepared similarly to potatoes, and are excellent as a mashed side dish, in casseroles, or as a topping to pasta. The University of Maryland Medical Center recommends roasted squash and pumpkin seeds as a source of omega-3s.

    Nuts and Oils

    • According to the Vegetarian Society, individuals drawing their entire intake of omega-3 fatty acids from plant sources should consider supplementing their diets with seeds like walnuts, canola, and flax. Walnuts are eaten raw and commonly used as a topping for salads and baked goods. Flaxseeds must be crushed before eating and can be sprinkled over oatmeal or yogurt. Walnut, Canola, and Flaxseed oil make a flavorful addition to salad dressing.

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