Plant-Based Foods Rich in Omega-3 Fatty Acids

Plant-Based Meal
Plant-Based Meal
Plant-Based Food
Plant-Based Foods

We all need nutrients to keep us healthy and immune to diseases. One of the main nutrients that provide many health benefits and offer protection from several health disorders is omega-3 fatty acids. Several studies have proven that omega-3 fatty acids can reduce inflammation and the quantity of blood triglycerides.

Usually, we get omega-3 fatty acids from fish and this is a challenge for people who follow a vegan diet. There are mainly three types of omega-3 fatty acids. These are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Among these, alpha-linolenic acid is mainly present in plant-based foods.

Here is the list of some of the plant-based foods that are the best sources of omega-3 fatty acids.

Brussels Sprouts

In addition to omega-3 fatty acids, brussels sprouts are also rich in vitamin D, vitamin K, and fiber. A recent study has shown that eating cruciferous vegetables like brussels sprouts provide a wide range of nutrients and lower the risk of heart disease by 16%. About 44 mg of alpha-linolenic acid is present in just half a cup of brussels sprouts. Including brussels sprouts to your plant-based diet makes a healthy and delicious addition to your daily plant-based meal.

Chia Seeds

Chia seeds are popular for their high protein content and the wide range of health benefits they offer. These seeds are also a good source of omega-3 fatty acids. The wide range of nutrients present in chia seeds helps in reducing the risk of developing several chronic diseases. About 4,915 mg of alpha-linolenic acid omega-3 fatty acid is present in one ounce of chia seeds.

Hemp Seed

Hemp seed is a great source of omega-3 fatty acids along with other nutrients like protein, iron, zinc, vitamins, etc. Several studies have shown that omega-3 fatty acids in the hemp seeds are very effective in improving your heart health.

Perilla Oil

It is an oil that is derived from perilla seeds. This oil is mainly used as a cooking oil in Korean cuisine. It is a versatile and flavorful ingredient to many popular Korean dishes. Moreover, it is a great source of omega-3 fatty acids. One tablespoon of perilla oil contains 9,000 mg of fatty acids.


Walnuts are a rich source of Alpha-linolenic acid omega-3 fatty acids. Several clinical studies have shown that the omega-3 fatty acid content in walnuts is very beneficial in improving your brain health. 2,542 mg of omega-3 fatty acids are present in just one serving of walnuts.