Omega-3 fatty acids can be found in plant-based diets, although in different proportions. Essential fats like omega-3s support brain, heart, and inflammation function.
Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, although various plant-based sources also contain them.
Flaxseeds and Flaxseed Oil: Flaxseeds are one of the finest sources of ALA, and flaxseed oil concentrates it. Ground flaxseeds or flaxseed oil can boost omega-3 intake in foods, smoothies, and baked goods.
Chia Seeds: Another good source of ALA, chia seeds can be used to smoothies, porridge, yogurt, and salads.
Hemp Seeds and Oil: Like flaxseeds and oil, hemp seeds and oil contain ALA and can be used in cooking and baking.
Walnuts and Oil: Walnuts are one of the few nuts high in ALA. Walnuts in salads, porridge, or snacks improve omega-3 consumption. Also available: walnut oil for salad dressings and frying.
Leafy Green Vegetables: Spinach, kale, and Brussels sprouts contain omega-3 fatty acids and provide additional nourishment, although they are low in ALA.
While plant-based ALA can increase omega-3 consumption, the body's conversion of ALA to EPA and DHA is poor. Those following a strict plant-based diet may explore algae-based supplements or fortified meals containing EPA and DHA to ensure enough intake for good health.
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