Options like canola oil, soybean oil, and olive oil are all rich in this essential nutrient. You are likely already getting omega-3s unintentionally, as various plant oils contain ALA omega-3s. You can incorporate hemp seeds into your diet the same way you would chia or flax seeds. These may also benefit heart health and healthy circulation. In addition to containing about 1 gram of ALA omega-3 fatty acids, but no EPA or DHA, per tablespoon, hemp seeds also contain high levels of omega-6 linoleic fatty acids. Hemp seeds are also rich in protein, complete with all ten essential amino acids. These powerful seeds are often referred to as a superfood because they contain many vitamins and minerals, like vitamin E, calcium, iron, zinc, magnesium, and more. Like flaxseeds, chia seeds are an extremely versatile food, as they can be added to a whole range of foods, like smoothies, yogurt, and even salad dressing. One tablespoon of chia seeds provides around 1.3 grams of ALA omega-3 - but not DHA or EPA. Chia SeedsĬhia seeds are another excellent source of omega-3 in addition to fiber, protein, and calcium. However, flax seeds do not contain EPA and DHA, which are the most crucial omega-3s. These nutrient-packed seeds can easily be added to smoothies, included in baking recipes, or even used to make a delicious salad dressing. When consumed ground, flax seeds also provide a strong source of fiber and phytochemicals called lignans. Only ground flaxseeds really provide omega-3s, as whole flax seeds go through most people undigested. Just one tablespoon of ground flaxseed has two grams of polyunsaturated fatty acids. You can consume flax seeds whole or ground, or you can use flaxseed oil on foods. Flaxseedįlax seeds are one of the best sources of ALA omega-3. Fortunately, you still have a wide range of options as a vegetarian - the following are some of the best food sources for plant-based omega-3. Therefore, it is important that you develop a plan for how you include them in your diet. Whether you follow a vegetarian or vegan diet, you are likely missing out on valuable omega-3 fatty acids.

What Are the Best Plant-Based Sources of Omega-3? Supporting emotional wellness and a more positive mood.Maintaining overall cardiovascular and heart health.Helping to maintain healthy joints during the aging process.Supporting healthy cognitive functions, like motor skills and memory.Helping to maintain a healthy blood pressure.Omega-3 fatty acids can provide a wide variety of benefits, like: Still, it is important to make an active effort to include these healthy fats in your diet because of their importance in the body. The most common and popular source of omega-3s is fish, meaning that many vegetarians and vegans are likely missing out on these essential nutrients. Alpha-linolenic acid (ALA), a short-chain omega-3 precursor.In doing so, they have a key impact on various bodily systems. These fatty acids play several crucial roles in the body as they form a building block of cell membranes and influence how cells interact. Omega-3s are a type of polyunsaturated fatty acid found in the human body. By exploring the best plant-based omega-3 sources, you can craft a diet that gives you all of the necessary nutrients to support your overall health and wellness. If you’ve ever tried to Google omega-3 foods as a vegetarian, you’ve probably encountered some disappointment, as many of the top results mention fish oil supplements or fatty fish.įortunately, fish isn’t the only source of omega-3, and vegetarians still have a long list of options.

Omega 3 foods