Omega-3 fatty acids are important fats that provide many health benefits.
Studies have shown that they can reduce inflammation, lower blood triglycerides, and even reduce the risk of dementia (1, 2, 3).
The best-known sources of omega-3 fatty acids are fish oil and fatty fish such as salmon, trout and tuna.
This can pose a challenge for vegans, vegetarians, or even those who don't like fish to meet their omega-3 fatty acid needs.
Of the three main types of omega-3 fatty acids, plant foods generally contain only alpha-linolenic acid (ALA).
ALA is not as active in the body and must be converted to two other forms of omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – in order to achieve the same health benefits (4).
Unfortunately, your body's ability to convert ALA is limited. Only about 5% of ALA is converted to EPA, while less than 0,5% is converted to DHA (5).
So, if you're not getting fish oil or EPA or DHA in your diet, it's important to eat a good amount of ALA-rich foods to meet your omega-3 needs.
Additionally, keep your omega-6 to omega-3 ratio in mind, as a diet low in omega-3 but high in omega-6 can increase inflammation and your risk of disease (6).
Here are 7 of the best plant-based sources of omega-3 fatty acids.
Table of contents
1. chia seeds
Chia seeds are known for their many health benefits, providing a significant dose of fiber and protein in each serving.
They are also an excellent source of plant-based ALA omega-3 fatty acids.
Thanks to their omega-3, fiber and protein, studies have shown that chia seeds may reduce the risk of chronic diseases when consumed as part of a healthy diet.
One study found that consuming chia seeds, nopal, soy protein, and oats decreased blood triglycerides, glucose intolerance, and inflammatory markers (7).
A 2007 animal study also found that consuming chia seeds decreased blood triglycerides and increased "good" levels of HDL cholesterol and omega-3s in the blood (8).
One ounce (28 grams) of chia seeds can meet and exceed your recommended daily intake of omega-3 fatty acids, for a total of 4 mg (915).
The recommended daily intake of ALA for adults over the age of 19 is 1 mg for women and 100 mg for men (1).
Increase your chia seed intake by whipping up a nutritious pudding or sprinkling chia seeds on salads, yogurt, or smoothies.
Ground chia seeds can also be used as a vegan egg substitute. Combine one tablespoon (7 grams) with 3 tablespoons of water to replace one egg in recipes.
Summary: One ounce (28 grams) of chia seeds provides 4 mg of ALA omega-915 fatty acids, or between 3 and 307 percent of the recommended daily intake.
2. Brussels sprouts
In addition to their high vitamin K, vitamin C, and fiber content, Brussels sprouts are an excellent source of omega-3 fatty acids.
Because cruciferous vegetables like Brussels sprouts are so rich in nutrients and omega-3 fatty acids, they have been linked to many health benefits.
In fact, one study showed that increased consumption of cruciferous vegetables was associated with a 16% reduced risk of heart disease (11).
Half a cup (44 grams) of raw Brussels sprouts contains about 44 mg of ALA (12).
Meanwhile, cooked Brussels sprouts contain three times as much, providing 135 mg of omega-3 fatty acids in every half cup (78 grams) (13).
Whether roasted, steamed, blanched or sautéed, Brussels sprouts are a wonderful accompaniment to any meal.
Summary: Each half-cup (78 grams) serving of cooked Brussels sprouts contains 135 mg of ALA, up to 12% of the recommended daily intake.
3. Algae Oil
Algae oil, a type of oil derived from algae, stands out as one of the few vegan sources of both EPA and DHA (14).
Some studies have even shown that this product is comparable to seafood in terms of its nutritional availability of EPA and DHA.
One study compared algae oil capsules to cooked salmon and found that both were well tolerated and equivalent in terms of absorption (15).
Although research is limited, animal studies show that the DHA in algae oil is particularly beneficial to your health.
In fact, a recent animal study showed that supplementing mice with an algal oil compound DHA led to improved memory (16).
However, more studies are needed to determine the extent of its health benefits.
Most commonly available in soft gel capsule form, algae oil supplements typically provide 400 to 500 mg of DHA and EPA combined. In general, it is recommended to get 300 to 900 mg of DHA and EPA combined per day (17).
Algae oil supplements are easy to find at most drugstores. Liquid forms can also be added to drinks or smoothies to get a dose of healthy fats.
Summary: Depending on the supplement, algae oil provides 400 to 500 mg of DHA and EPA, accounting for 44 to 167 percent of the recommended daily intake.
4. Hemp Seeds
In addition to protein, magnesium, iron, and zinc, hemp seeds are about 30% oil and contain a good amount of omega-3 (18, 19).
Animal studies have shown that omega-3s found in hemp seeds may benefit heart health.
They do this by preventing blood clots and helping the heart recover after a heart attack (20, 21).
Each ounce (28 grams) of hemp seeds contains approximately 6 mg of ALA (000).
Sprinkle hemp seeds over yogurt or mix them into a smoothie to add a little crunch and increase the omega-3 content of your snack.
Additionally, granola bars made with homemade hemp seeds can be an easy way to combine hemp seeds with other healthy ingredients like flax seeds and pack them in extra omega-3s.
Hemp seed oil, obtained by pressing hemp seeds, can also be consumed to provide a concentrated dose of omega-3 fatty acids.
Summary: One ounce (28 grams) of hemp seeds contains 6 mg of ALA omega-000 fatty acids, or 3 to 375 percent of the recommended daily intake.
5. Walnuts
Walnuts are rich in healthy fats and ALA omega-3 fatty acids. In fact, nuts contain about 65% fat by weight (23).
Several animal studies have shown that walnuts may help improve brain health due to their omega-3 content.
A 2011 animal study found that consuming nuts was associated with improvements in learning and memory (24).
Another animal study showed that nuts led to significant improvements in memory, learning, motor development, and anxiety in mice with Alzheimer's disease (25).
A single serving of nuts can meet an entire day's need for omega-3 fatty acids, with one ounce (28 grams) providing 2 mg (542).
Add nuts to your homemade granola or cereal, sprinkle them on yogurt, or just have a handful to increase your ALA intake.
Summary: One ounce (28 grams) of walnuts contains 2 mg of ALA omega-542 fatty acids, or 3-159% of the recommended daily intake.
6. Flaxseed
Flaxseeds are nutritional powerhouses, providing a good amount of fiber, protein, magnesium and manganese in each serving.
They are also an excellent source of omega-3.
Several studies have demonstrated the heart health benefits of flax seeds, largely due to their omega-3 fatty acid content.
Several studies have shown that flaxseed and flaxseed oil reduce cholesterol (27, 28, 29).
Another study showed that flaxseed could help significantly reduce blood pressure, especially in people with hypertension (30).
One ounce (28 grams) of flaxseed contains 6 mg of ALA omega-388 fatty acids, exceeding the recommended daily amount (3).
Flaxseeds are easy to incorporate into your diet and can be a staple ingredient in vegan baking.
Whisk together one tablespoon (7 grams) of flaxseed flour with 2,5 tablespoons of water to use as a convenient substitute for an egg in baked goods.
With a mild but slightly nutty flavor, flaxseed also makes an ideal addition to cereals, oatmeal, soups and salads.
Summary: One ounce (28 grams) of flaxseed contains 6 mg of ALA omega-388 fatty acids, or 3 to 400 percent of the recommended daily intake.
7. Perilla Oil
This oil, derived from perilla seeds, is often used in Korean cuisine as a condiment and cooking oil.
In addition to being a versatile and flavorful ingredient, it is also a good source of omega-3 fatty acids.
A study of 20 elderly participants replaced soybean oil with perilla oil and found that it doubled ALA levels in the blood. In the long term, this also led to increased blood levels of EPA and DHA (32).
Perilla oil is very rich in omega-3 fatty acids, with ALA making up about 64% of this seed oil (33).
Each tablespoon (14 grams) contains nearly 9 mg of ALA omega-000 fatty acids.
To maximize its health benefits, perilla oil should be used as a flavor enhancer or salad dressing rather than as a cooking oil. This is because oils high in polyunsaturated fatty acids can oxidize with heat and form harmful free radicals that contribute to disease (34).
Perilla oil is also available in capsule form for an easy and convenient way to increase your omega-3 intake.
Summary: Each tablespoon (14 grams) of perilla oil contains 9 mg of ALA omega-000 fatty acids, or 3 to 563 percent of the recommended daily intake.
The final result
Omega-3 fatty acids make up an important part of the diet and are essential for your health.
If you don't eat fish for dietary reasons or personal preference, you can still enjoy the benefits of omega-3 fatty acids in your diet.
By incorporating a few omega-3-rich foods into your diet or opting for a plant-based supplement, it's possible to meet your needs, without seafood.
