The Best 5 Plant-Based Omega-3 Fatty Acid Foods

Omega-3 fatty acid are essential fats that have been linked to a variety of health advantages, including reduced inflammation and lower blood lipids.

Fish oil and fatty fish like salmon and tuna are the most well-known sources of omega-3 fatty acids. Vegans, vegetarians, and even individuals who only detest fish may find it challenging to obtain their omega-3 fatty acid requirements.

Plant-based foods generally contain alpha-linolenic acid, one of the three primary forms of omega-3 fatty acids, alpha-lipoic acid (ALA). To provide the same health advantages, ALA must be transformed into two additional types of omega-3 fatty acids. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Your body’s ability to convert ALA is minimal. To fulfil your omega-3 needs, if you don’t supplement with fish oil or acquire EPA or DHA from your diet, consume enough ALA-rich foods. Here are the top food sources of omega-3 fatty acids suitable for a plant-based diet.

Flaxseed

Due to its omega-3 fatty acid content, flaxseed has been shown in several studies to have heart-healthy properties. 

Both flaxseed and flaxseed oil have been shown to reduce cholesterol in multiple studies. Another research discovered that flaxseed could dramatically help individuals with high blood pressure drop their blood pressure.

A tablespoon of whole flaxseed provides 2,350 mg of ALA omega-3 fatty acids, more than the recommended daily intake.

Flaxseed is also a great addition to cereals, soups, and salads because of its mild yet slightly nutty flavour.

Plant-Based Omega-3 Fatty Acid Foods – Chia Seeds

Chia seeds are a rich plant-based source of ALA omega-3 fatty acids and many other health advantages. Chia seeds have been shown in studies to reduce the risk of chronic illness when ingested as part of a balanced diet due to their omega-3, fibre, and protein content.

One study showed a diet rich in chia seeds lowers blood lipids, glucose intolerance, and inflammatory markers in adults with metabolic syndrome.

Add chia seeds on top of salad, smoothies, or yoghurts to increase your chia seed consumption.

Walnuts

Walnuts are high in omega-3 fatty acids and healthful fats and contain around 65 per cent fat by weight. Eating walnuts has improved cognitive function and memory in both people and animal studies.

Twenty-eight grams of walnuts may provide 2,570 mg of omega-3 fatty acids, enough to meet a whole day’s needs.

To enhance your ALA intake, add walnuts to your homemade cereal or granola, or sprinkle them on top of yoghurt.

Plant-Based Omega-3 Fatty Acid Foods – Perilla Oil

This oil is created from perilla seeds, extensively used in Korean cuisine as a seasoning and cooking oil. It’s an all-around and delicious ingredient rich in omega-3 fatty acids, with ALA providing around 64% of the seed oil.

ALA omega-3 fatty acids are found in about 9,000 mg per tablespoon. Perilla oil should be used as a food flavouring or condiment rather than a cooking oil to get the most health advantages – this is because polyunsaturated fat-rich oils can oxidise in heat, releasing damaging free radicals that result in illness.

Hemp Seed

Hemp seeds are high in omega-3 fatty acids and contain roughly 30% oil. According to studies, the omega-3 fatty acids found in hemp seeds are beneficial to heart health. 

To improve the omega-3 intake of your food, add hemp seeds on top of yoghurt or blend them into a smoothie. Hemp seeds provide around 2,600 mg of ALA in three tablespoons.