Are you looking for vegan omega-3 sources for your diet or just for omega-3 rich foods to add to your diet?
Today we are talking about 10 of the best vegan and plant-based sources of omega-3 fatty acids. Because we could all use a few more of those in our diet!
It can be difficult to get enough natural omega-3’s in our diet, especially when you follow a vegan or vegetarian diet. As the most common sources of omega-3’s is in fish. But don’t worry because there are plenty of other options available for you to include in your diet that doesn’t include fish or fish oil!
Plenty of easy to find and easy to eat options that can help you to still get your daily dose of heart healthy omega-3’s. So, keep reading to find out which ten foods to include in your diet in order to get enough omega-3’s.
Vegan Omega-3 Sources
Getting in enough omega-3 fatty acids is important in your vegan diet. It is important even for those not following any diet as many of us are deficient in it!
Thankfully, there are many amazing and tasty vegan options that provide plenty of omega-3’s without needing to eat fish.
Don’t forget to read till the end of this post. As we will be discussing why getting enough omega-3’s is important.
As well as how much you need on a daily basis and how to get it in through your diet without even trying! So, keep reading.
1. Chia Seeds
Chia seeds are considered to be extremely healthy as thy contain plenty of fiber and protein.
But they are also an excellent source of omega-3 fatty acids! As just one ounce meets and exceeds the daily dosage of omega-3’s for an adult.
This makes it incredibly easy to meet your daily requirements! Especially since chia seeds are easy to add to the meals that you already eat throughout the day.
They are also very easy to include in your diet as they can easily be added to almost anything. These organic chia seeds are a great price for a large amount that will last you quite a while!
Related: Vegan Leavening Agents in Baking
2. Algal Oil
Algal oil is made from algae and is best taken in supplement for in order to get its omega-3 benefits.
This is not only a great way to get your vegan omega-3 sources in but to also eat some healthy fats.
This oil is surprisingly hard to find, so you might want to try other options first.
3. Brussel Sprouts
Brussel sprouts are a very surprising way to get in your daily omega-3 fatty acids!
Their amount of natural omega-3’s even triples once cooked. So, you would almost be able to meet your daily amount by eating just one cup of cooked brussel sprouts.
Not to mention, that they are a heart healthy vegetable that is beneficial to your diet! And they make such a great side dish to any meal.
Ever tried balsamic roasted brussel sprouts? No? Well, you certainly should!
4. Hemp Seed
Hemp seed is another great vegan omega-3 source to add into your daily diet plan.
This heart healthy seed contains plenty of beneficial omega-3’s. you would only need to eat an ounce in order to exceed the recommended daily dose!
Like chia seeds, hemp seeds are an easy omega-3 rich food to add into your diet. You can add them to salads, on top of soups, or mixed into granola, cereal, or oatmeal! They can be eaten in so many different ways that you don’t have an excuse not to have them in your diet!
You can buy these organic hemp hearts so that you can enjoy their health benefits. Don’t be confused by the term hearts as hemp seeds can be called both.
5. Flax Seed
Flax seed is an amazing powerhouse of nutritious goodness that far exceeds just containing omega-3’s!
That being said, flax seed is one of the best plant-based sources of omega-3 fatty acids to include in your diet.
Both flax seed and flax seed oil are great ways of getting your omega-3’s into your diet. Just half an ounce of organic flaxseeds will give you more than enough omega-3’s. While a tablespoon of flax oil will also provide plenty of healthy omega-3 fatty acids.
You can easily incorporate cold-pressed flaxseed oil in your cooking or in vinaigrette while the seeds can be added to almost anything. As well as being used as a vegan egg replacement!
And if you don’t enjoy eating flax seeds or flax oil there are plenty of omega-3 supplements made from flax oil. But definitely try to include the seeds in your diet before supplementing. They are really easy to ad to your daily diet.
Related: Healthiest Vegan Fats
If you want to get in your omega-3’s as well as plenty of healthy fats you might want to eat some walnuts!
Just half an ounce will give you more than the daily dose of omega-3’s and will help you to also consume plenty of healthy fat.
Nuts are a great addition to any diet whether you are trying to get in your omega-3’s or not!
These walnuts are easy to add into salads, granola, or cereal or you could simply eat them as a quick snack.
7. Perilla Oil
Perilla oil is an ingredient that you might not have heard of before as it is most often used on Korean cuisine.
It comes from the perilla seed and is another great plant-based source of omega-3 fatty acids. As little as half a tablespoon is more than enough omega-3’s that you need per day.
Making this a great option to quickly and effectively meet your daily dose of omega-3’s!
This is another oil that was hard to find. If you want to try it for yourself you can buy this cold-pressed perilla oil but you might want to give some other options a try first.
8. Canola Oil
Though canola oil might often tend to get a bad rep, it is an excellent source of polyunsaturated omega-3 fats.
This is one of the easiest vegan omega-3 sources as you can use it in your cooking without changing your diet.
Canola oil contains just a bit few omega-3’s than flax seed oil does making it one of the most potent omega-3 oils available!
This brand of organic canola oil is a great option! Since it is healthier then normal canola oil and can easily be added to your diet through cooking with it!
Edamame is another potent and tasty omega-3 rich foods that you can easily add to your diet for your health.
Just half a cup of cooked edamame provides the daily requirement for omega-3 fatty acids.
They are great added to salads but can also be eaten on their own with a sprinkling of sea salt as a delicious snack or side dish!
10. Kidney Beans
Kidney beans can also be a good vegan omega-3 sources to include in your diet on a daily basis.
One cup of kidney beans will provide your daily omega-3’s necessary for optimal health.
Canned kidney beans are easy to include in your diet through soups, chilies, bean dips, or salads.
Why is Omega-3 Fatty Acids Important
Omega’3 fatty acids are most commonly found in anchovies, mackerel, trout, and salmon. Which means that anyone who doesn’t eat fish regularly could very well be deficient in this fatty acid.
It is especially important to get in your omega-3 fatty acids as our body does not make these on its own! Which means that we all need to be eating vegan sources of omega-3 fatty acids.
You could need more omega-3’s in your diet even if you aren’t vegan. If you don’t have a diet high in fish or shell fish, you are most likely deficient in it as well.
Getting in omega-3 rich foods is important as they can affect many areas of the body and how it functions. Such as:
- Lowering blood pressure
- Reducing the risk of abnormal heart rhythm
- Lessens the risk in those with heart disease
- Reduces the chances of heart attack or stroke
- Slows development of plaque in arteries
- Reduces constipation
These are just a few things that omega-3’s can help out with which is why they are so important.
Vegan omega-3 sources are very heart healthy as well as being good for hydrating your skin. If you have very dry or thin skin you may need more omega-3’s in your diet.
How Many Vegan Omega-3 Sources You Need to Eat?
Though there are different opinions on how many omega’s a person needs to be getting in their diet daily. A dose of 250-500 mg is usually recommended for adults.
If you are taking a supplement this is far easier to gage but if you wish to get your omega-3’s through food it gets harder to track.
The best rule of thumb when getting minerals or vitamins through your diet is to simply eat a serving or two a day. This will generally give you the amount that you need through food.
This is a great rule to follow for any vitamins or minerals that you might be worried about. Plus, it is just a good idea to eat a variety of foods each day as this will help you to meet all of your nutritional requirements. Without even trying!
Below we will talk more about how you can get your plant-based sources of omega-3 fatty acids through your diet. So that you don’t necessarily have to try to supplement omega-3 in your life. You have dietary options as well, which are always the purest option.
How to Incorporate Vegan Omega-3 Sources into Your Diet
The good thing about vegan omega-3 sources is that they are foods that are easy to add to your current diet.
You can easily replace your normal cooking oil with one of the omega-3 rich options above to get extra omega-3 fatty acids in daily.
You could also make a habit of adding chia seeds, flax seeds, and hemp seeds to your usual meals. Such as using them as binders in cooking, as added texture to granola or oatmeal, or as a toasted topping on soups and salads.
These are just a few ways that you can incorporate more omega-3 rich foods into your diet on a routine basis. In order to get in the necessary nutrients through your diet!
- Granola bars
- Seed crackers
- Seasoned nuts
And these ideas really only apple to the omega-3 rich nuts and seeds!
Try cooking your normal food with omega-3 rich oils or have a midday snack of lightly salted edamame. Try including brussel sprouts as a side dish in more of your meals or make a big batch of kidney bean chili!
There are lots of ways that you can get in enough natural sources of omega-3 fatty acids everyday without having to try too hard.
Vegan Omega-3 Sources Conclusion
Has this list of plant-based sources of omega-3’s helped you to find out what you need to add to your diet? Omega-3 fatty acids are important and we should all try to include more in our diet. Whether you are vegan or not.
It is surprisingly easy to get enough omega-3 fatty acids into your diet while avoiding fish. Much easier than I think many of us have probably assumed!
There are plenty of amazing plant-based options out there to help you reach the recommended amount of omega-3’s. All are great options that are exceptionally easy to incorporate into your diet.
Anytime you can get your nutrients from your food instead of supplementing it is great. It is always healthier to get what your body needs from your diet instead of having to look elsewhere.
Don’t be afraid to take your health into your own hands and eat a balanced diet in order to get all of the nutrition that you need.
How do you get your omega-3’s into your diet? Do you take a supplement, or do you eat any of the omega-3 rich foods discussed above?