Top 10 Plant-Based Sources of Omega-3 for Vegetarians and Vegans

Why are Omega 3 Fatty Acids Essential?

Let's unlock the key to the brain and heart and understand omega 3's importance.

There are three forms of Omega 3 fatty acids exist, which are ALA, DHA and EPA.

Omega 3 fatty acids are essential for numerous health benefits, such as :

Heart Health

They help reduce inflammation, preventing blood clot formation and lowering triglycerides. Thus, this way, their consumption reduces the risk of cardiovascular diseases.

Brain Health

Consuming Omega 3 fatty acids lowers the risk of mental decline, improves memory, and even lowers the risk of mental disorders such as anxiety and depression.

Eye Health

DHA is found in the retina of the eyes and is essential for maintaining good vision.

Brain Teaser: Is this superfood available through meat and other non-vegetarian foods?

Read on to learn how vegetarians and vegans can consume this superfood.

Plant-Based Omega-3 Sources for Vegetarians and Vegans

For vegetarians and vegans, there are plant-based omega-3 sources. List of foods that will ensure sufficient intake of omega-3 fatty acids:

Chia Seeds

Chia seeds are a magnificent vegan source of calcium. It is essential for brain health and may help reduce inflammation and cholesterol levels, supporting heart health.

One tablespoon of chia seeds will give 5 grams of omega-3 fatty acids.

If you have a sweet tooth, you can make 'Blueberry Almond Chia Pudding' for a guilt-free sweet indulgence.

Flax Seeds

Flax seeds are rich in ALA (alpha-linolenic acid). They are rich in fibre, proteins and magnesium.

Incorporating flax seeds in your diet will help digestion, reduce the risk of heart disease, and support healthy skin and hair.

Add them to your smoothie or include them in your oatmeal bowl, too, and enjoy this nutrient-dense food.

Edamame

You call it a 'nutrition powerhouse' as it contains protein, fibre and antioxidants, which help lower cholesterol levels and maintain heart and bone health.

Try using this in Asian food; We are sure it will taste delicious!

Walnuts

Renowned for improving brain function, walnuts help lower blood pressure and reduce the risk of certain chronic diseases. 

Two tablespoons of walnuts contain 2.5 grams of ALA, more than double the amount women need daily. 

Topple them on your favourite salad, and bake them into cookies and brownies. And enjoy the savoury with the richness of good health.

Hemp Seeds

Hemp seeds, also known as hemp hearts, are a versatile food and can be included in any meal of the day. It helps improve overall immune function, may support heart health and reduces inflammation.

Add this nutritious food to a granola recipe or smoothies in the morning.

Seaweed

Varieties of seaweed, like Nori, are rich in omega-3 fats. They support the healthy functioning of the thyroid and heart. 

You can use Nori to make homemade maki rolls, offering a distinctive flavour.

Kidney Beans

Kidney beans serve as a nourishing source of omega-3. They are consumed as a staple food globally. Additionally, they are rich in fibre content. Hence, they keep you full for a long time. It has iron and folate, essential nutrients for a healthy pregnancy.

One cup of cooked kidney beans provides 0.3 grams of omega-3 fatty acids. 

Canola Oil

Canola oil is rich in ALA. In other words, it has a higher alpha-linolenic acid (ALA) content than any other oil except flaxseed oil. 

This oil is light and neutral in flavour. It is a good source of vitamins K and E. Use it when roasting your favourite veggies.

Brussel Sprouts

These cruciferous vegetables are nutrient-loaded foods. And, yes, they are rich in fibre, antioxidants, Vitamin C and Omega 3 fatty acids.

Their regular consumption reduces the risk of developing heart disease by 16% in healthy individuals.

A single cup of brussel sprouts serves 50-70 gm of ALA, doubling up when cooked.

Soybeans

Another legume rich in omega-3 fatty acids is soybean. Half a cup of soybeans contains 510 mg of omega-3 fatty acids. Further, like brussel sprouts, they help reduce the risk of developing heart disease, alleviate menopause symptoms, and support bone health.

Include soymilk, tofu or tempeh in your diet and avail the benefits.

To Wrap It Up

Thanks to their numerous health benefits, omega-3 fatty acids are essential in your diet.

We have listed vegetarian and vegan sources of omega-3 fatty acids. So, it's not only fish and fish oil, as per myth, the only source of omega 3.

Pro Tip

Try and consume varieties of omega-3-rich foods to maintain a balanced intake of these fatty acids.

If consumed regularly, they can add years to your life, and the icing on the cake is they delay ageing, too.