Top Omega-3 Fatty Acid Sources

Plant-Based Recipes
Plant-Based Recipes
Plant-Based Recipes
Plant-Based Recipes

Omega-3 oils are vital for the body since they can provide several health benefits. It is possible to meet the daily recommended fatty acid intake through plant-based food items, which include the following products.


Chlorella, spirulina, nori, and seaweed are different types of algae that you may consume for health advantages. Algae and seaweed are vital sources for vegans or vegetarians because those are among the few groups of plants with EPA and DHA.

The EPA content and DHA content vary by the form of algae, plus the specific product you use. There are numerous ways of adding these food items to your diet. For instance, you may wrap nori around sushi, add spirulina and chlorella to oatmeal or smoothies, and have seaweed as a delicious and crispy snack.

Seaweed has an abundance of protein, plus it is likely to have antioxidant, antihypertensive and antidiabetic effects.

Chia Seeds

These are another quality source of Alpha-linolenic acid for vegans, plus they contain high amounts of both protein and fiber.

You may use it as a component for granola, smoothies, or salads, or mix these with yogurt or milk for chia pudding. Combining the seeds and water can also make an alternative to eggs.

Hemp Seeds

The seeds have around 2.6 grams of ALA per 3 tablespoons, as well as an abundance of nutrients including iron, zinc, magnesium, and protein.

Studies indicate that industrial hemp seeds are heart-healthy items, as well as good for the human skin and digestion. These are somewhat sweet and a good inclusion in oats, granola, salads, smoothies, and snack bars.


These are among the healthiest seeds you can consume as they have an abundance of fiber, magnesium, protein, and manganese.

Flaxseeds may lessen blood pressure as well as boost heart health. Like chia seeds, you may blend these with water for an egg alternative. You may also easily include these in cereal, salad, or oatmeal as a part of the diet.


There are around 3.5 grams of ALA in each cup of walnuts. These are a fine source of healthy fats, which include ALA. You may consume walnuts in their original form, granola, snack bar, trail mix, or other plant-based recipes preparations.

Kidney Beans

There are 0.10 grams of ALA in each cup of the beans. These are among the most prevalent beans to add to meals. You may include these in stews or curries or have them with boiled rice.