The 7 Best Plant Sources Of Omega-3 Fatty Acids

A balanced diet from a reliable source has grown to be a modern luxury. With the rapid rise in the ‘adulteration’ of food, there has been an increase in related health concerns. This has, in turn, led to people turning towards more ‘organic produce’ and natural food items from hygienic sources.

Also, massive importance to one’s health and diet has found a prominent place in the list of priorities. The Omega-3 Fatty acids is a group of essential fats which are required for a complete diet. These have been found to be of great importance for the overall health of a person and is known to have innumerable health benefits.

However, it is not a known fact that this particular group of fats is not produced by the human body. For this, it is required for a ‘regulated’ intake of Omega-3 Fatty Acids through external sources. Normally, these are of three types; i.e, ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

DHA and EPA are commonly found through animal sources while ALA is through a plant source. So, the good news is, much against the popular belief, Omega-3 Fatty Acids can be consumed by vegetarians through a plant source.

Let us explore some of the best-known plant sources of Omega-3 Fatty acids:

Brussels sprouts

These are from the ‘Cruciferous family’ and are one of the most common sources of rich Omega-3 Fatty acids. Also, the Brussels sprouts are also known to be a rich source of Vitamin C, K, and Fiber. A regular intake of this plant source is directly linked to improved heart health in humans. A single cup of Brussels sprouts has 44 mg of ALA Omega-3 Fatty Acids.

Chia seeds

The Chia seeds are yet another rich plant source of Omega-3 Fatty Acids. These are also known sources of high dose fiber and protein in the diet. Including a portion of Chia Seeds as a part of your daily meal habit will be rewarded with a decreased risk of chronic diseases.

This is mainly done by decreasing the overall blood Triglycerides, inflammatory sources and glucose intolerance. It is recommended to consume about 28 grams of Chia seeds on a daily basis which contains 4915 mg of ALA fats.

Algal oil

It is a known health fact that including Algae is great for your overall health, as this is a ‘treasure trove’ of some of the best-known health benefits. Likewise, Algal Oil which is derived from the Algae is one of the richest known plant sources for Omega-3 Fatty acids.

It has been estimated that Algal oil supplements comprise 400-500 mg of both DHA and EPA. On a daily basis, a vegan diet must comprise about 300-900 mg of this ‘friendly fat’ source.


It is time to go ‘nutty’ with Walnuts which are known to have some of the best-known health benefits and are ‘haven-send’ for vegetarians. In fact, Walnuts are loaded with friendly fats and also known to be great for brain health. A single serving of Walnuts is known to provide 2542 mg of Omega-3 Fatty acids.

There are various ways to include Walnuts into your everyday diet. Either add them into your salads, cereal or simply munch them as a snack.

Hemp seeds

Hemp Oil which is manufactured by compressing Hemp Seeds is one of the best-known plant sources of Omega-3 Fatty acids. The study has shown that a single ounce of Hemp seeds is known to contain about 6000 mg of ALA, Omega-3 fatty acids.

The other benefits of Hemp Seeds also include the prevention of Blood Clots and improving the overall benefits for a healthy heart. There are various ways to introduce Hemp oils into your diet; you can add a few spoons full into yogurt, have it along with your morning smoothie or add them into your homemade Granola bar.

Perilla oil

The Koreans are known to have some of the best skin around the world and seem to be ‘age-less’ in their appearance. Well, their secret lies in the good dose of Perilla oil in their everyday diet. This is used as cooking oil and thus, is consumed on a daily basis. Also, this particular oil is also known to be delicious and a rich source of the ‘friendly fats’.

A single Tablespoon of Perilla oil comprises 9000 mg of Omega-3 Fatty acids. However, it is recommended to use the oil ‘as it is’ as a dressing or seasoning over food and salads. The reason being that the Polyunsaturated fats contained in the oil tend to Oxidize when under heat.

This releases the ‘free radicals’ which are harmful for health. You can also consume Perilla oils in the form of capsules that are easily available in the market.

Flax seeds

These are ‘Superfoods’ and are a powerhouse of some of the best nutrition. Other than being one of the best-known plant sources of Omega-3 Fatty acids, this is also a rich source of fiber, magnesium, protein, and manganese.

The Flax seeds have found a prominent place on the diet charts of the health-conscious and have proved to show benefits like improved heart health, reduced cholesterol, and lowered blood pressure.

A single ounce of Flax seeds comprises 6388 mg of ALA Omega-3 Fatty acids. With the increases in health awareness, Flax seeds are easily available in the market. These can be consumed by adding them to Cereals, Soups, salads, and Oatmeal. Also, they make a great substitute in the ‘vegan baking’ method as well.


As the world is increasingly going the ‘vegan-way’ it is only natural to opt for more plant-based sources of nutrition. While the various categories of fats and protein are easily found in meat-based foods, now more attention is placed on alternative vegetarian sources as well.

The good news is these are just as delicious and nutritious, thus ensuring you enjoy a meal which is great in health without compromising on the ‘taste-value’. To know more about this, you can visit and

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