The most popular omega 3 sources are unfortunately meat or fish products. While this is okay for some people, it is not an acceptable food source for vegetarians. Luckily, there are several omega 3 food sources for vegetarians that are just as rich in these fatty acids as the meat-based food sources.
Everybody needs to get omega 3 fatty acids from their diets. These fatty acids are essential to the proper functioning of your body and cannot be synthesized by your body from other foods. In order to get enough, you need to either take supplements or eat lots of omega 3 food sources.
Even vegetarians are susceptible to the illnesses and symptoms of an omega 3 deficiency. However, most of the food sources that are listed as the "best" are not viable options for vegetarians. Although fish oil is the best source of omega 3, some of these food options may work better for your dietary needs.
Plant-based omega 3 food sources:
The best plant-based omega food source may be flax. This is a very versatile food and can be used in everything from muffins to capsule supplement form. Whether you're looking for something to add to your diet or just an omega 3 capsule, flax or flaxseed oil should be your first step.
Walnuts are also a good source of omega 3. The benefit of walnuts is that they go well with many kinds of food - or you can just eat them on their own. It is estimated that you can get the correct amount of omega 3 from one quarter cup serving of walnuts a day.
Tofu can be a good source of omega 3 as well, since soybeans have a lot of ALA in them (this is one of the major omega 3 fatty acids). Any soy-based food will have more omega 3 than some commercial meat products. However, you should make sure that the tofu was grown on an organic farm, since commercial farming has a tendency to produce foods that are low in nutritional value.
If you have dietary requirements that will not allow you to take fish oil supplements, the foods listed above should help you get the omega 3 fatty acids that you need in your diet.