The USDA recommends 250 milligrams of omega-3 fatty acids per day.
Nuts & seeds listed
= 1/8 cup
= 1 ounce
= 2 tablespoons
= About a handful
When it comes to vegan and vegetarian omega-3 sources, also called n-3, flaxseed and chia take the grand prize, but there are plenty other omega-3 foods on our list to build a balanced ALA profile.
ALA is the the type of n-3 found in vegetarian omega-3 foods.
There are three types of n-3 total; after ALA the remaining two are EPA and DHA, the types most commonly found in marine animals.
Although the FDA states that the benefits of omega-3 are not yet completely conclusive, it does state that scientific research supports the claim that these nutrients assist heart health.
Vegetarian omega-3 foods do not provide a complete profile of the nutrient because the potent sources are seafood and fish.
However, mindful consumption and balanced intake can help build a vegetarian diet that meets all recommended daily values. The key to any planned nutrition profile is moderation and variety.
Excess of one nutrient may cause the opposite of the desired effect.
The general advice: consume with mindful attention to health and well being; and notice the causes and effects in your body.