6 veg foods rich in omega 3 fatty acids that our health experts swear by

Kanak Kundlani

When it comes to fatty acids, it’s important to know the difference between the good ones and the bad ones. Just like there is good and bad cholesterol in the body, there is good and bad fat. Essential fatty acids, commonly referred to as the good fat, are a type of polyunsaturated fat that have been linked to lower the risk of cardiovascular disease, including other health benefits. 

Did you know?

As per Harvard, the reason why essential fatty acids are called so, is because the human body can’t produce them on its own. Hence, one must derive them from food. Foods rich in essential fatty acids or vegan omega 3 capsules are some of the best ways to derive them.

Speaking of essential fatty acids, the three most important omega-3 fatty acids are:

  • Alpha-linolenic acids (ALAs) are fatty acids found in plants.
  • Eicosapentaenoic acid (EPA) omega acids can be found in seafood.
  • Docosahexaenoic acid (DHA), which is prevalent in marine life

It’s important to find and stick to natural sources of fatty acids. Our in-house experts believe that omega-3 fatty acid supplementation taken for longer than six weeks can boost the body’s metabolic rate and reduce total body fat. Now that we’ve covered nutritional supplements, here is the list of 6 foods high in omega 3 fatty acids.

Don’t always skip egg yolks

Although because of the number of calories that egg yolks contain, many individuals avoid eating them. However, egg yolks are a perfect omega 3 food as they contain a good amount of omega-3 fatty acids. 

Egg yolks

Seeds will do the needful

Omega-3 fatty acids can be found in high concentrations in omega 3 rich seeds like chia and flax. In addition, the extracts of their oils can be found in omega-3 dietary supplements. Incorporating these oils or ground seeds into your diet on a regular basis can be as simple as sprinkling them over salads or adding them to smoothies. 

Greens are important too

Looking for vegetarian sources of omega 3? Green leafy vegetables, in particular, are rich in ALAs. Fruits with omega 3 like berries, mango and muskmelon are also rich sources of fibre and other nutrients. Kale, spinach, and watercress are among the most nutrient-dense vegetables that are also high in omega-3s.

Kidney beans for the win

Kidney beans are another one of the best sources of Omega-3. They are an excellent source of protein, fibre, antioxidants, and other plant compounds, not to mention omega-3. It’s great for your colon, helps you shed pounds, and keeps your blood sugar in check. Kidney beans are one of the most versatile omega 3 indian foods that can be used in both warm and cold dishes.

Kidney beans

In mustard we trust!

Mustard seeds and oil are both rich sources of Omega-3 and Omega-6.  Mustard seeds boost vitality and energy levels. These omega fatty acids treat cold, reduce inflammation, and support heart health. Eaten in all forms, mustard seeds are a staple in Indian households.  

Mustard seeds


People who get their nutrition primarily from plants should consider adding seaweed to their diets. Seaweeds come under marine algae. Marine algae, formed at the bed of the sea, are the ultimate source of Omega-3. They play a huge role in the prevention of inflammatory conditions, cardiovascular diseases, and disorders of the nervous system.


Omega 3 fatty acids are necessary nutrients that provide a variety of positive effects on one’s health. Eating foods that are high in these fatty acids is an effective way to reduce the levels of cholesterol in the blood and the likelihood of developing cardiovascular diseases. 

Sourced entirely from Antarctic Krill for 100% purity, TrueBasics Heart Omega-3 is a specialized supplement for a healthy heart. It is free from harmful chemicals like lead & mercury. It helps reduce cholesterol and triglycerides by 33%, with continuous consumption for 26 weeks. 

Kanak Kundlani