Omega-3 fatty acids are essential fats that play a crucial role in heart health, brain function, and overall wellness. While omega-3s are often associated with fish, many plant-based sources are equally rich in these beneficial fats. Here are 7 of the best plant sources of omega-3 fatty acids:
1. Chia Seeds
Chia seeds are one of the most popular plant-based sources of omega-3s. These tiny seeds are packed with alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Just two tablespoons of chia seeds can provide around 5 grams of ALA. In addition to omega-3s, chia seeds are also high in fiber, protein, and antioxidants. They are incredibly versatile and can be added to smoothies, oatmeal, yogurt, or made into chia pudding.
2. Flaxseeds
Flaxseeds are another excellent source of ALA omega-3s. They contain even more omega-3s per serving than chia seeds, with about 6,000 milligrams of ALA in just one tablespoon of ground flaxseed. Flaxseeds also provide fiber, protein, and lignans, which are antioxidants that have potential health benefits. Ground flaxseeds are easier for the body to digest than whole flaxseeds, so it’s best to grind them before consuming. Add them to smoothies, baked goods, or sprinkle them on cereal and salads.
3. Walnuts
Walnuts are not only a great source of healthy fats but also provide a substantial amount of ALA omega-3s. A quarter cup of walnuts offers around 2.5 grams of ALA, along with protein, fiber, and antioxidants. Walnuts are easy to incorporate into your diet, whether as a snack on their own, in salads, or as an ingredient in baked goods and granola.
4. Hemp Seeds
Hemp seeds are another nutrient-dense food rich in ALA omega-3s. Just three tablespoons of hemp seeds contain about 2.5 grams of omega-3s. These seeds are also a complete source of plant-based protein, offering all nine essential amino acids. Hemp seeds are high in gamma-linolenic acid (GLA), which has anti-inflammatory properties. You can sprinkle hemp seeds on salads, blend them into smoothies, or incorporate them into energy bars or granola.
5. Algal Oil
Algal oil is derived from algae, which is the primary source of omega-3s for fish. Algal oil contains both EPA and DHA omega-3s, the forms of omega-3s most commonly found in fish. For those following a plant-based diet, algal oil supplements are an excellent way to obtain EPA and DHA without the need for fish. Algal oil can be taken in capsule form or used in cooking, though it is often added to smoothies or used in plant-based omega-3 supplements.
6. Edamame
Edamame, or young soybeans, are a rich source of plant-based omega-3s, particularly ALA. They also provide a good amount of protein, fiber, and micronutrients like folate and iron. A cup of edamame contains around 0.3 grams of omega-3s, and they are easy to prepare and enjoy as a snack, in salads, or as a side dish to main meals. They are also a great addition to stir-fries or soups.
7. Canola Oil
While often overshadowed by other oils, canola oil is a good source of ALA omega-3s. One tablespoon of canola oil contains about 1,300 milligrams of ALA. Canola oil has a mild flavor, making it a versatile cooking oil for sautéing, baking, or salad dressings. It’s also rich in monounsaturated fats, which are heart-healthy.