9 Healthy Sources Of Fats For Vegetarians To Consume

Seeds: Chia, flax, and hemp seeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Grind them for better bioavailability. Seed butter is also a healthy source of fats.

Nuts: Almonds, walnuts, pistachios, and cashews, mostly containing polyunsaturated and monounsaturated fats, are nutrient-dense vegan staples. Choose raw, unsalted varieties and opt for raw nut butters.

Avocados: A creamy fruit with mostly monounsaturated fat, avocados are calorie-dense and filled with antioxidants. Useful in various dishes like avocado toast, vegan mac and cheese, and guacamole.

Olives: Whole olives, rich in monounsaturated fats like oleic acid, offer heart disease risk reduction, lower cholesterol, and improved brain function. They also contain fiber, minerals, and vitamins.

Soy: Loaded with polyunsaturated and monounsaturated fats, soybeans contribute to a healthy diet. Whole soybean foods like edamame and tempeh are recommended for maximum benefits.

Algal Oil: A supplement rich in omega-fatty acids, especially EPA and DHA. Essential for brain, immune, eye, and heart function. A plant-based alternative to fish oil.

Cocoa: Present in dark chocolate, cocoa contains saturated and monounsaturated fats. While high in calories, dark chocolate with at least 75% cocoa offers antioxidants and flavonoids.

Coconut: Rich in medium chain triglycerides (MCT), coconut oil can aid in weight loss when used moderately. Opt for responsible sourcing. Coconut products, including oil, have about 54% MCT content.

Olive Oil: Mostly monounsaturated fats, olive oil, especially extra virgin olive oil (EVOO), provides health benefits. It is rich in oleic acid and antioxidants, making it a preferred cooking oil.