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Omega 3 Fatty acids Food sources

The best form is DHA and EPA found in marine fish (Sardines) and algae. The best source for ALA is flaxseeds.

ALA

Seeds

Flax seeds (Highest concentration)

Pumpkin seeds

Hemp seeds

Sesame seeds

Nuts

Walnuts (Highest Concentration)

Macadamia

Hazelnut

Pecan

Oils

Canola (Highest Concentration)

Corn oil

Safflower oil

Sunflower oil

Soybean oil

Vegetables

Spinach (Highest Concentration)

Butternut squash (Indian Kaddu Pumpkin)

Primary source for DHA and EPA

Primary source is Fish (Sardines, Salmon, Trout, Mackerel, and herring). It is also found in breast milk. If you don't care for fish, you may use fish oil supplements.

Indian vegetarian cuisine

Many Indians are vegetarians, they have to rely primarily on ALA to get the EPA and DHA. Saturated fats and transfats depress the enzymes responsible for the synthesis process (ALA to EPA to DHA). Avoid Ghee, butter, regular fat dairy products, and Vanaspati. or hard margarines. Other factors may be deficiency of Zinc and Copper, diseases such as Diabetes, or some metabolic disorder.

I recommend that vegetarians consider taking Flax seeds (About 2 Tablespoons) daily.