Plant Based Foods That Are Rich in Omega-3 Fatty Acids

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If you look at it, the most popular sources of Omega-3 fatty acids are fish or sea-based foods. These include fish oil and fatty fish like Salmon or tuna. However, as we are turning towards a compassionate world wherein we intend leading lives without harming animals or other sentient beings, many people around the world are turning vegan. You have plenty of plant-based sources from where you can get your Omega-3 from. Let us have a run down into the same. At the same time, you must also have a fair understanding of why Omega-3 fatty acids are essential for the optimal functioning of the human body. So let us also dwell on the concept. And then, we will brush into plant-based sources from where you can procure this pivotal ingredient from!

Health-based benefits of Omega-3 Fatty acids

Omega-3 comes to you with plenty of health benefits attributed to the same. This vital nutrient reduces the inflammation present in your body. Alongside, it reduces blood triglycerides and above all, the vital ingredient can also reduce the risk of dementia. In the US, almost 30 percent of 60-plus citizens are impacted by incidences of Alzheimer’s Disease or Dementia. So, adding Omega-3 fatty acids to your everyday diet becomes a need of the hour. You want the cells of your brain to function properly throughout your life, isn’t it?

Sources that are rich in Omega-3

You have plenty of plant-based resources that are rich in Omega-3. Hence, you can skip non-vegetarian food and add these ingredients to your everyday diet. Let us discover what these super-foods are:

Chia Seeds

Chia seeds are the major resource from which you can procure Omega-3. Again, this is a plant-based resource from where you get a hefty dosage of proteins and fiber as well. The Recommended daily intake of Omega -3 ALA acids remains 1100 mg for women and 1600 mg for men. In fact, one ounce or a serving of chia seeds worth 28 grams can provide you with Omega-3 ALA acids worth a whopping 5000 mg. You can use chia seeds while preparing yogurts, smoothies, or even salads. 

Brussels Sprouts

Brussels sprouts remain an excellent source from where you can derive your plant-based Omega 3 from. Again, this is a plant-based super food that is rich in other vital nutrients as well. These include Vitamin K, Vitamin C, and fiber. You can consume ½ a cup of Brussels sprouts. This measures about 44 grams of the serving. Accordingly, your body receives 44 mg of ALA fatty acids. Again, when you include Brussels sprouts in your everyday diet, you can also reduce the risk of heart disease. Cooked Brussels sprouts can provide you with double the quantity of Omega-3 fatty acids over consuming them raw. You get about 135 mg of Omega-3 fatty acids. Alongside, you can steam, blanch, or have the dish stir-fried to make way for a healthier diet. 

Hemp seeds

Hemp seed oil can provide you with a good amount of Omega-3, as a matter of fact. Adding hemp seeds to your everyday diet can also improve your heart health, to a major extent. In fact, just 3 tablespoons of hemp seeds can approximately provide you with Omega-3s worth a whopping 2600 mg. Alongside, this is a staple ingredient that is also rich in other vital nutrients like Magnesium, Iron, and Zinc. 

You can add hemp seeds to a variety of dishes too. You can sprinkle hemp seeds onto yogurts. Alongside, you can make granola bars using the same. This way, you can enjoy energy-filled bars to help you feel revitalized during the evenings. The ingredient can be added to smoothies as well. This is a nutrient-dense ingredient you can add to your daily diet in order to reap a multitude of health benefits. Adding hemp seeds to your daily diet can also reduce the risk of blood clot formation. 


Walnuts are the richest plant-based sources when it comes to Omega-3 fatty acids. Walnuts are powerpacked resources of plant-based Omega-3 fatty acids that can improve the health of your brain cells, by a considerable extent. This super-nut helps in cognitive thinking and brain development without an element of doubt. Alongside, it also helps you in your brain development. You can therefore make walnut cakes or brownies for your toddlers and little ones. It is between the ages 5-15 years, wherein the human develops 95% of his/her brain growth. 

Consuming walnuts on a regular basis can also improve your concentration and memory power by leaps and bounds. You can restrict incidences of Alzeimer’s disease by a major extent. Just one serving of walnuts is sufficient to fulfill your RDI on Omega-3 fatty acids. One serving measuring 28 grams of walnuts can provide you with omega-3 fatty acids to the tune of 2600 mg. Also, you can add walnut powder to your cookies, fruit cakes and smoothies for a dense nutrient intake on food. You can also sprinkle walnut-powder onto granolas, smoothies, cereals, yogurts, and biscuits to add to the daily intake of this nutrient. 

Flax seeds

Flax seeds provide an excellent resource in terms of providing your body with the much needed nutrient- Omega 3 fatty acids, of course. On account of its nutrient density in terms of its omega 3’s, flax seeds also contribute to maintaining a healthier heart in the longer run. Again, flax seed oil is a rich resource of proteins, minerals and other antioxidants to help you reap plentitude of heart-health benefits. Flaxseeds can help your body lower its blood pressure levels too. Do you have a clue on how much Omega-3’s this staple ingredient has? Flax seeds can provide your body with 2350 mg of ALA fatty acids with one serving worth about 30 grams.

Are you wondering on how you can use flax seeds for your every day cooking? Well, you can use ground flax seeds for most of your baking recipes. This way, you can substitute the need for adding eggs. Hence, flax seeds can be added to cakes, cookies and brownies. Alongside, you can sprinkled ground flax seed powder to salads, oatmeal, or soups for a nutrient desne and nutty flavour. 


These are top 5 plant-based resources from where you can procure Omega-3 fatty acids from. For every type of non-vegetarian staple, you can find much attractive plant-based sources. You can easily veganize any type of dish you are looking for. Vegan diet has never been this easier. So, why don’t we all embrace plant-based living and leave animals off our plates?

Info from: The 7 Best Plant Sources of Omega-3 Fatty Acids (

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