Omega 3 fatty acid for vegetarians.
· Canola oil
· English walnuts
· Flax oil
· Flax seed (ground)
· Hemp oil
· Hemp seed / hemp nut (ground)
· Olive oil
· Leafy green vegetables (small amounts, but a good omega-3 to omega-6 ratio)
· Pumpkin seeds
· Soybeans
· Soybean oil
· Supplements
highest sources
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Benefits:
Omega-3 fatty acids are a type of fat that help increase healthy cholesterol and decrease bad cholesterol in the blood. They also may help to lower blood pressure by lowering triglycerides. Omega-3s may reduce the risk of breast cancer and help with anti-inflammatory conditions of the immune system, such as rheumatoid arthritis.
Optimum:
Fish is your best source of omega-3 fatty acids. Eating more than 13 ounces of fish per week makes your age 1.6 to 3.4 years younger.
