Omega-3 Rich Vegetables

Omega-3 is a special type of fatty acid which is considered to be a building block of the cell membrane of our body. Since our body cannot produce omega-3 acids by its own, they must be obtained via the food we take each day. Some omega-3 rich foods including all kinds of fish such as tuna and salmon. Also, some vegetables, nuts and oils can also provide a certain amount of omega-3 for our body.

Green Leafy Vegetables
Spinach, lettuce and beets are vegetables containing omega-3 fatty acids, folic acid and vitamin c. You should avoid excessive cooking because it can significantly reduce the nutrients of these green leafy vegetables. Generally, regarding spinach and chard, steaming is the best cooking method. On the other hand, the ideal way to consume lettuce is eating raw.

Cruciferous Vegetables
Cruciferae is a large family of vegetables which is known as the cabbage family. They get this name mainly from the structure of their leaves which including 4 petals. Some famous members in this family include radishes, cauliflower, brussel sprouts, kale and cabbage. Most of them need to be cooked to get a better taste.

Pumpkin is a another source of omega-3 fatty acids. Apart from the flesh, pumpkin seeds also contain abundant omega-3 acids. Pumpkin is a popular vegetable for many people all around the world, and you can choose a variety of cooking methods to prepare for your dinner.

According to the scientific researches, walnuts, rapeseed and flax nutrition supplements should be added to your daily recipe if you rely on vegetables for all omega-3 fatty acids. In addition, the vegetable oil made from these nuts can be a great additive to making tasty salads.

Image provided By Peggy Greb [Public domain], via Wikimedia Commons

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