• Dry chia seeds can added ground or whole to smoothies, juices, mixed into yoghurt, oatmeal, or sprinkled on a salad.
• When added to a wet dish like oatmeal, it may tend to swell up but will retain a slight crunch.

Omega-3 content

• 5,060 mg per ounce (28 grams), these seeds are unprocessed and tastes like nuts.

7. Cauliflower:

Cauliflower is a cruciferous vegetable, which is naturally high in fiber and B-vitamins. Cauliflower provides antioxidants and phytonutrients. These can protect against cancer. It contains fiber to enhance weight loss and digestion, choline that is vital for learning and memory, and several other vital nutrients.

Cauliflower is one basic Indian veggie that is rich in phytochemicals and has anti-inflammatory properties. Cauliflower belongs to foods high in omega 3fatty acids. It contains many important nutrients, which include potassium, magnesium, fiber, minerals, and soluble sugar.

Omega-3 Content

• One cup of cauliflower contains 28 calories and is a good source of omega 3 fatty acids. Cauliflower is rich in omega-3 fatty acids, and this veggie maintains a healthy heart.
• Steaming cauliflower for 5-6 minutes helps to maintain its nutrients. Add lime juice to it.

8. Brussels Sprouts:

Brussels Sprouts among omega 3 rich vegetarian foods are high in nutrients, rich in antioxidants. They may help prevent cancer. They are rich in fiber and vitamin K, which is important for blood clotting and bone metabolism. Brussels Sprouts contain ALA Omega 3 fatty acids. They slow down cognitive decline, insulin resistance, and decrease inflammation. They also help to maintain a healthy blood sugar level(3).

Steam these green vegetables for five minutes before consuming them. It occupies the top place in the list of omega fatty acid foods.

Omega-3 Content:

• Brussels sprouts are one of the best plant sources of omega-3 fatty acids.
• They contain 135 mg of ALA in each half-cup (78-gram) serving of cooked Brussels sprouts.

9. Perilla Oil:

Perilla oil has a distinctive nutty taste and aroma. This edible vegetable oil is derived from perilla seeds and used for non-culinary purposes too. Perilla oil is rich in ALA and helps in improved heart health. Studies show that top omega 3 foods are useful in cancer treatment, arthritis, inflammatory colitis, etc. Perilla oil also contains Omega-6 and Omega-9 fatty acids(4).