Best Plant-Based Foods For Omega-3 Fatty Acids

Vegan Diet
Vegan Diet
Vegan Diet
Vegan Diet

When following vegan diets, you have to take good care in getting certain nutrients that are rarely present in plant-based foods. Otherwise, there is a great possibility for you to experience various health problems caused by nutrient deficiencies. One of such important nutrients is omega-3 fatty acids.

Omega-3 fats are usually obtained from fatty fish like salmon, tuna, trout, etc. However, these sources are not suitable for vegans. Hence, it is significant for them to find alternate sources of these important nutrients. Fortunately, there are certain plant-based foods that are rich in omega-3 fats. By including them in your vegan meal plans, you can acquire enough omega-3 fats your body requires. As a vegan, it is crucial for you to be aware of various sources of omega-3 fatty acids. Therefore, we list some of the best foods for getting omega-3 fats.

Chia Seeds

Chia seeds are well-known for the wide range of health benefits they provide. They are high in fiber, protein, and a large number of other essential nutrients. Chia seeds are also a great source of alpha-linolenic acid (ALA), which is a form of omega-3 fats.

In addition to providing high amounts of ALA, chia seeds offer a lot of other health benefits too. They are found to decrease blood triglycerides and increase the levels of “good” HDL cholesterol.

Even one ounce of chia seeds can provide more than your daily required amounts of omega-3 fats.

You can include chia seeds in a variety of recipes. Sprinkle them on top of your pudding, salads, or smoothies for deriving the wide range of benefits provided by these seeds.

Brussels Sprouts

In addition to providing high amounts of vitamin C, vitamin K, and fiber, this veggie can also give you high amounts of omega-3 fatty acids.

The high amounts of omega-3 fats present in cruciferous vegetables including Brussels sprouts are linked to a wide range of health benefits. They can minimize the possibility of heart diseases and many other chronic health conditions. Hence, including them in your diet can help to get a large number of health benefits.

Hemp Seed

This is another important source of omega-3 fats. They contain a lot of other nutrients like magnesium, zinc, iron, and protein. The amounts of omega-3 fats present in each ounce of hemp seeds can exceed your daily recommended intake.


This is one of the healthiest nuts you can eat. Walnuts contain an abundance of omega-3 fats. They are also found to promote your brain health and memory.

When following a vegan diet, make sure to include the above foods in your meal plans. They can help to get excellent amounts of omega-3 fatty acids which are required by your body.