Best Omega-3 Sources For Vegans

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Omega-3 fatty acids are important because of several reasons. They are associated with reduced inflammation and decreased levels of triglycerides. These important fats are even found to reduce the chance of dementia.

The most popular sources of omega-3 fats are fatty fish like trout, mackerel, salmon, and tuna. Hence, it can be challenging for people who follow vegan and vegetarian diets to get adequate amounts of these fats. However, some plant-based food contains these fats. They can be useful for vegans to get omega-3 fats that are important to the body. The following are some of the best plant-based omega-3 sources to include in your healthy meal prep:

Chia Seeds

Chia seeds have a rich protein and fiber profile. They provide hefty amounts of these nutrients every serving. Furthermore, these seeds are great sources of omega-3 fats called ALA. The high amounts of omega-3 fatty acids, protein, and fiber in chia seeds are found to help with reducing the risk of various health conditions. Chia seeds can also help to increase the levels of good cholesterol and decrease blood triglycerides. You can sprinkle chia seeds on top of your salads, smoothies, and yogurts.

Brussels Sprout

Along with providing good amounts of omega-3 fatty acids, Brussels sprouts can also offer a large array of other nutrients like vitamin C, vitamin K, and fiber. This is a cruciferous vegetable that is associated with a lot of health benefits. Brussels sprouts are high in ALA omega-3 fats. Eating these veggies can help prevent the chance of heart diseases, cancer, etc.

Algal Oil

This is a type of oil produced from algae. Algal oil is one of the rare vegan sources of omega-3 fats including DHA and EPA. This oil can also offer high bioavailability of these nutrients when compared to other vegan sources.

Hemp Seeds

This is a well-known vegan source of omega-3 fats. They are also comprised of a lot of other nutrients like protein, iron, zinc, and magnesium. Eating hemp seeds can be useful for you to prevent the formation of blood clots and aid your heart to recover easily from heart attacks.


Walnuts are loaded with ALA. This nut also carries a wide range of beneficial properties. Walnuts can help with improving learning, memory, and motor development. They might also help with preventing the risk of dementia and protecting your brain from damage.

These foods can be a great aid for vegans to derive omega-3 fatty acids that are important for promoting their health.