8 Best Vegan Omega-3 Rich Foods

Omega-3s are essential for heart, brain, and inflammation prevention, yet most individuals don't get enough. The National Institutes of Health classifies omega-3 fats as DHA, EPA, and ALA. These plant-based foods are high in ALA, although vegan and vegetarian diets reduce DHA and EPA absorption.


1. Flaxseeds

Flax contains more ALA omega-3 fatty acids than any other food, providing more than double a woman's daily required intake and nearly twice for men in a tablespoon. The  flaxseed oil has 7 g of ALA.

2. Walnuts

A lot of different nuts are thought to be great foods, but walnuts may be one of the healthiest ones. According to the Journal of Food Science and Nutrition, walnuts can help lower blood pressure, keep a healthy weight, help us age better, and even make our guts healthier.

3. Seaweed and Algae

Algae like seaweed, spirulina, nori, and chlorella are all high in omega-3 fats. Because they are one of the few plant-based sources of EPA and DHA omega-3s, these foods are especially important for vegans and some vegetarians to eat.

4. Canola Oil

There are strong opinions about which food oil is the best. We agree that canola oil is the best. About 1.3 grammes of ALA are in one tablespoon of canola oil. This is more than a day's worth of ALA for women and almost a day's worth for men.

5. Hempseeds

Their nutritional value makes hempseeds great. USDA: 3 tablespoons of hempseeds provide daily ALA. Not only that. Hempseeds, commonly known as hemp hearts, are rich in magnesium, plant protein, and iron!

6. Edamame

If you're not trying to avoid soy, edamame is another nutrient-dense food that you should add to your diet. About 25% of a woman's ALA needs are met by a half-cup of edamame. It also has a lot of fibre, full protein, and other important nutrients.

7. Kidney Beans

Kidney beans are one of the lowest sources of plant-based omega-3s (15% of a woman's daily ALA needs in a half cup cooked), but they are high in plant protein and fibre, keeping you full until your next meal. They give iron and folate, vital for pregnancy and health.

8. Chia Seeds

Finally, chia seeds have 5 g of omega-3s per ounce! Chia seeds are superfoods because one ounce provides about a third of your daily fibre and vegan calcium. Chia seeds make a simple two-ingredient jam and velvety puddings like our Blueberry Almond Chia Pudding.

Also see

10 Best Foods for Diabetic People

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