Vegetarian omega 3 sources allow those with alternative diets the same opportunity to enjoy omega 3 benefits. Vegetarians and vegans already have a diet that has been shown as beneficial for lowering the risk of heart problems and other diseases prevented by some fatty acids, but it is because it is rich in omega 6 and linoleic acid.

Like most daily diets, these vegetable-based diets are low in omega 3 fats, often called alpha-linolenic acid, which allows your body to produce docosahexaenoic acid (DHA) and eicosapentaeoic acid (EPA). These fats are the ones most people lack regardless of their diet, but also the most beneficial.

Natural Food Sources

Omega 3 benefits are generally associated with fish and fish oil, but those are not the only food sources rich in fatty acids. Flax oil and milled flax seeds are the richest vegetarian omega 3 sources. For an additional source of omega 6 and 3 sources, consider hemp seed and oil. Rape seed oil and olive oil contain smaller amounts of these nutrients, but you need to be careful since rape seed oil is an irritant for some people.

Oils and seeds are not the only omega 3 foods from non-animal sources. Tofu and walnuts have some omega nutrients, but are actually higher in omega 6s than 3s. Dark, leafy green vegetables such as broccoli and other vegetables such as cabbage also have these powerful nutrients and make great additions to your diet.

Vegetarian Omega 3 Fortified Foods

Eggs are one food that has added omega 3 benefits because they are often naturally fortified by feeding the chickens an abundance of flax seeds. Milk producers and yogurt companies frequently add vegetarian based ALA as well. For strict vegetarian diets, however, these foods are off the list, but it doesn't mean that they can't enjoy the health benefits.

Several brands of margarine and salad dressings use alternative oils such as olive or flax as their base. If you are drinking milk alternatives, consider soy drinks that include flax seed products. Yet another source of ALA for vegetarians is grain breads. The biggest rule of thumb is to read labels since different brands use different sources.

Supplements

One of the biggest omega 3 sources for everyone is supplements. Supplements are not necessarily from a vegetable base, so vegetarians need to watch labels. Flax, hemp, and perilla oils are a few of the common supplements available.

All of the sources vary significantly in the actual omega 3 benefits your body receives. Fish oil, for example, requires two separate processes in order for your body to use the substance while flax oil requires three. One of the highest vegetarian sources of omega 3 is microalgae oil, which your body can begin to use immediately with no additional processing. Microalgae oil gives you the maximum benefit of omega 3s. In addition, microalgae oil contains the proper balance of EPA and DHA making it a far superior source to any other including fish.

While foods and oils like flax oil and walnuts are a source of vegetarian omega 3, microalgae oil supplements is a higher source while being easier for your body to use. This allows everyone to enjoy omega 3 benefits and a healthy lifestyle.