A Standard American Diet is usually loaded with protein, saturated fat, and processed foods—all of which tend to promote inflammation in our bodies. Eating an anti-inflammatory diet rich in fruit and vegetables, whole grains, plant protein sources, and fewer processed foods is an excellent way to reduce chronic inflammation. Omega-3 lowers inflammation. So, if you’re a vegetarian or you just don’t eat fish there are plenty of non-fish alternatives, so you can fulfill your omega-3 fatty acid requirements. Note that we need to consume total of about 1100 – 1600 mg per day in plant-sourced omega-3s for adults.
Nuts: Walnuts and their lesser-known cousin, the Butternut, are excellent sources of the omega-3, Alpha Linolenic Acid (ALA). Just one ounce (about 12 walnut halves) has about 1,000mg ALA. Cashews and pecans also contain lesser amounts.
Seeds: Flax seed, chia seed, and hemp seed are all great sources of Alpha Linolenic Acid (ALA). Keep the ground flax meal in the refrigerator, and sprinkle a tablespoon or so on your morning yogurt. Half a tablespoon contains about 6,000mg of ALA!
Oils: Flax oil, walnut oil, and hemp seed oil are all excellent sources of ALA. Because omega-3 fatty acids oxidize so quickly when heated, use them cold pressed in salads.
Omega-3 fortified foods: Lots of foods on your grocery store’s shelves are now fortified with ALA, DHA, and EPA, including some peanut butters, dairy products, soy milks, and eggs.
Source: Spry Living