Flaxseeds are a top vegetarian source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Ground flaxseeds enhance nutrient absorption. Just two tablespoons deliver about 3.2 grams of ALA, making it easy to boost heart health.

Chia seeds pack a punch of omega-3s, fiber, and protein. They’re incredibly versatile—use them in granola, pudding, or smoothies. Just a couple of tablespoons can help meet your daily omega-3 needs effortlessly.

Walnuts are among the best nut sources of omega-3 fatty acids. Snacking on these can significantly boost omega-3 intake. Add them to salads or baked goods for healthy fat and extra nutrition in your meals.

Seaweed and algae are unique vegetarian sources rich in both ALA and EPA/DHA, typically found in fish. Incorporating nori snacks or algal oil can provide essential omega-3s for vegetarians aiming for balanced nutrition.

Hemp seeds balance omega-3 and omega-6 fatty acids. They are nutritious and delicious when sprinkled on cereals or salads. Their mild nutty flavor enhances meals while supporting omega-3 intake.

Incorporate flaxseeds and chia seeds daily, snack on walnuts, and use seaweed or algal supplements for omega-3 benefits. Oils like flaxseed oil and canola oil are excellent for cooking and dressings.

With the right vegetarian food choices, meeting omega-3 needs is achievable. Enjoy a variety of sources like flaxseeds, walnuts, and seaweed to support your heart and brain health with plant-based nutrition.