The Best Plant-Based Sources For Omega 3

November 27, 2021
Walnuts are plant-based sources of omega 3

Omega-3 acids are a group of fatty acids that play a lot of vital roles in the body. Omega 3 is mainly found in fish and meats. So Vegans often don’t get enough of this vital acid. However, there are a lot of vegan-friendly meals that contain tons of omega-three. These meals are made from plant-based sources of omega-three rather than meat.

In this article, we will talk about Omega 3 in detail and reveal the best plant-based sources of Omega 3.

What is Omega 3?

As stated earlier, Omega-3 fatty acids are polyunsaturated fatty acids that perform various vital roles in the body. The three primary omega-3 acids are ALA, EPA, and DHA. 

EPA and DHA are found mainly in seafood such as fish[ tuna, salmon, and trout] and Shellfish [ Crab, mussels, and Oysters]. The third acid, ALA, can be found in other foods, including plants and vegetable oils [ canola and soy]. Now, we will discuss what some of these foods are and their benefits.


What are the Best Plant-Based Sources Of Omega 3?

Here are some of the best plant-based sources of omega 3;


Plant-Based Sources Of Omega 3

Walnuts are classified amongst the variety of nuts that are considered superfoods. These nuts are great at helping to lower blood pressure and weight. Studies have also shown that walnuts promote a healthy gut and improve cognitive functions.

Walnuts are the best plant-based sources of Omega 3. One ounce of walnuts contains about 2.7 grams of Omega 3 fatty acids. This doubles the daily recommended amount of omega 3 for women. Meaning you can get all the omega-three nutrients you need in a day by taking half an ounce of walnuts. Walnuts can be added to your salads, baked into cookies, or added into chocolate.


Flax Seeds

Flax Seeds are Plant-Based Sources Of Omega 3

Flax seeds are the best sources of ALA omega 3. This superfood gives more ALA omega-3 fatty acid than any other food in the world and offers more than twice the amount you need daily in a single tablespoon! Asides from this, flaxseed also contains other healthy nutrients. A two-tablespoon serving of flaxseed contains about six grams of fiber and four grams of protein. It is also a great source of Vitamin A, Magnesium, and Manganese.


Hemp Seeds

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Hemp seeds are known for their fantastic nutrient profile, which also includes omega 3. Three tablespoons of hemp seeds possess more than half of the daily recommended amount of omega 3. 

Also, Hemp seeds are known to be an excellent source of plant protein, fiber, iron, and magnesium. The best way to consume hemp seeds is to add them to smoothies. They can also be added to your granola recipes.


Kidney Beans

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Although Kidney beans don’t possess high amounts of omega-three acids like the foods mentioned above, they are still great plant-based sources of Omega 3. It offers about 10% of your Omega 3 recommended needs and is definitely worth eating. Kidney beans are also a great source of plant protein, fiber, iron, and folate. Kidney beans are often recommended to pregnant women because of their vast nutrient profile and versatility. By versatility, we mean its ability to be used in various vegan diets such as vegan chili and chickpea salad. 


Seaweed and Algae

Seaweed, spirulina, Bladderwrack, nori, and chlorella are types of algae that are rich in omega-three fatty acids. Seaweed is a plant-based source of EPA and DHA omega-three components, and this is why they are so crucial in vegan dishes. 




Omega 3 is an essential fatty acid needed by the body to perform various functions. It helps regulate blood clotting, contraction and relaxation of artery walls, and inflammation. For a long time, most vegans have failed to add these essential nutrients to their diets, mainly because they are thought to be only present in meat and fish. However, this article has revealed plant-based sources of omega-three that every vegan can try.

Try supplementing your diet today with healthy plant-based sources of Omega 3 and watch your overall health improve! To get quality health supplements go to our online store today to place your order. Also, follow us on Instagram to learn more about how to improve your health through nature’s gifts.


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