If you are on a vegetarian or vegan diet you will probably want to find a large portion of your omega 3 essential fatty acid requirements in plant foods. The best plant sources of omega 3 essential fatty acids are flax seeds and walnuts. There are also some other plant foods which container smaller amounts of omega 3 essential fatty acids but you will probably need to get most of your required intake from walnuts and flax seed.
Flax seeds and walnuts are a rich source of the omega 3 fatty acid known as alpha-linolenic-acid (ALA). ALA is able to be converted by the body into EPA and DHA under normal conditions (diabetics are not usually able to make this conversion).
In addition smaller amounts of omega 3 essential fatty acids may be found in plant foods such as dark green, leafy vegetables and a number of vegetable oils as well as hemp seeds. Unfortunately the amount of green leafy vegetables that would be required to satisfy our requirements for omega 3 essential fatty acids makes it impossible to get all our requirements for omega 3 from this source.
Fresh seaweed is the only plant food that contains EPA and DHA in separate forms but is not generally part of the western diet.
To ensure that you get a diet with enough omega 3 essential fatty acids using plant foods you should start by increasing your intake of dark green, leafy vegetables and walnuts in your diet. Sprinkle ground flax seed over your cereals and salads.
In addition you should take flax seed oil supplements to boost your intake. If you are a diabetic you should probably consider taking omega 3 in another form as well such as fish oil in order to ensure you get EPA and DHA.
Omega 3 essential fatty acids are vital for physical and mental wellbeing. Most people do not get a correct balance of omega 3 fatty acids in their diet and this is even more noticeable in vegetarians and vegans who are trying to get their nutrition from plant foods. It is therefore recommended that while trying to increase your intake of dark green, leafy vegetables and walnuts that you also take a dietary supplement of omega 3 essential fatty acid, for example in the form of flax seed oil.