The 7 Best Plant Sources Of Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that can save your health from inflammation, high-blood sugar and dementia. It is a well known fact that fatty fishes and their oil contain a huge amount of omega-3 fatty acids, and people can add salmon, trout and tuna in their diet for the same. But, if you are a vegetarian then you cannot add such fishes in your diet plan. How would you derive omega-3 fatty acids from vegan foods? 

You can have some vegan plant sources for adding omega-3 fatty acids to your regular diet plan. Plant sources contain alpha-linolenic acid (ALA) that get converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the forms of omega-3 acids. But, your immune system and blood cells can convert these plant sources into EPA and DHA, and you can try some ALA-rich foods to meet the Omega-3 requirements. Make sure, you must maintain a balance between omega-6 and omega-3 acids. If you add more omega-6 contents in your diet then it will increase the risk of inflammation. Read our another content about what are the benefits of ispaghol husk in health and diet?

#7 Vegan supplements for Omega-3 fatty acids: 

Chia seeds:

As a vegetarian, you can eat chia seeds as vegan omega-3 food supplement. Chia seeds have rich amount of fiber and proteins. They are the plant based sources that contain a huge amount of ALA omega-3 fatty acids. Chia seeds can save you from chronic diseases. You can add chia seeds, soy proteins and oats to maintain your blood sugar and triglycerides level. Apart from that chia seeds are known as good HDL cholesterol and they can decrease your blood sugar level. One ounce of chia seeds can provide 4,915 mg of ALA omega-3 fatty acids.

Recommendation:  1,100 mg chia seeds for women and 1,600 mg for men. 

Brussels Sprouts

Brussels sprouts are known as an excellent plant based source of omega-3 fatty acids. Brussels sprouts have rich amount of Vitamin K, Vitamin C and fiber, and you can reduce the risk of heart diseases by adding these sprouts to your diet plan. You can add a half-cut of Brussels sprouts to your regular diet plan and it can provide 44 mg of ALA, which is a form of omega-3. 

Recommendation: half cut of Brussels sprouts (78 gm) per day for men and women. 

Hemp Seed

After a heart attack, you can suffer from blood clots. You can add hemp seeds to prevent this issue. Hemp seeds can provide various health benefits because they have a huge amount of proteins, magnesium, iron, zinc and oil. They are good for your heart and oil extracted from these hemp seeds have a rich amount of Omega-3 acids. If you are looking for some vegan supplements of Omgea-3 then you can start consuming hemp seeds every day. One ounce of hemp seeds can provide 6,000 mg of ALA. You can use these help seeds for garnishing your dishes and to maintain a healthy diet. 

Recommendation: 28 gm of hemp seeds for men and women. 

Algal Oil

Ovegha vegan omega-3 dha supplement

Algal oil is a known as vegan omega-3 because it has EPA and DHA, which is mostly available in sea foods. Algal oil can increase your memory and it can also provide many health benefits. If you are looking for the best vegan alternative of sea fish then you must add this oil in your diet. But, you cannot add this to your dishes. Algal oils are available in local pharmacies in the form of capsules and liquid. 

Recommendation: 300–900 mg of combined DHA and EPA for men and women. 


People try to avoid walnuts, especially when they want to reduce their weight. But, if you want to save your health from serious heart diseases and cerebral attack then you must add walnuts to your diet. It is one of the best vegan supplements of omega-3 and walnuts can improve your brain function. Doctors always recommend to have walnuts on regular basis for children and elderly people because walnuts can improve their learning ability and memory. Apart from that walnuts can also help in motor development and reduce your anxiety level. 

Recommendation: 28 gm of walnuts every day for men and women. 


Flaxseeds can provide good amount of fiber, protein, magnesium and manganese. Flaxseeds contain vegan omega 3 and they can reduce your cholesterol level. Apart from that, flaxseeds can also help you to reduce your blood pressure level. One ounce of flaxseeds contains 6,388 mg of ALA omega-3 fatty acids. You can use such flaxseeds for your baking and add a nutty flavour to your dishes. 

Recommendation: 28 gm or once ounce of flaxseeds for men and women. 

Perilla Oil

Perilla oil is derived from perilla seeds, and it is mainly used in Korean dishes. In Korea, people use this oil as their cooking oil. It is a good vegan source of omega-3. If you have any digestion problem then you cannot use soybean oil for your cooking and you can replace soybean oil with perilla oil. It has a good amount of DHA and EPA, and one tablespoon of perilla oil can provide 9,000 mg of ALA omega-3 fatty acids. You can also use this oil for garnishing your foods. 

Recommendation: one teaspoon or 14 gm of perilla oil every day. 

You can add vegan omega 3 acids to your diet to prevent the risk of cancer, arthritis, and diabetes. You can add flax vegan foods like, flaxseeds, hemp seeds, walnuts and perilla seeds or oil in your diet. These flax foods have 73% polyunsaturated fat, 18% monounsaturated fat and only 9% saturated fat. You can control your triglyceride level, blood pressure, blood pressure and cholesterol level by adding such vegan supplements in your regular diet plan. Apart from that, Omega-3 fatty acids can also reduce the platelet aggregation, which can prevent blood clots within arterial lining.  

You can keep yourself safe from brain and heart attack. The above foods not only contain Omega-3, but most of them can provide fiber, lignans, proteins and magnesium.

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Dharmendra Chahar

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