Omega-3 fatty acids are an essential part of a healthy diet, playing a vital role in various bodily functions such as brain health, cardiovascular health, and eye health.
I personally neglected this nutrient in my diet for quite some time. As soon as I did start taking it my hair transformed from a frizzy mess to smooth soft locks. My eczema became a lot more manageable and my head has been a lot less fuzzy. So, it is clear to see that not taking it was damaging my health! But, I definitely wasn’t on my own in this. Many people neglect to take any omega-3 supplements, plant-based or not.
See also: what supplements do vegans need to take?
For vegans, the barrier to this essential fatty acid may be the popularity of fish-based omega-3 supplements. It may not be obvious at first that there are indeed plenty of vegan sources of both DHA and EPA omega-3. I’m here to show you that there are!
I do also believe that these plant-based omega-3s are suitable for everyone, vegan or not. I can’t quite believe that anyone actually enjoys the taste of fish oil supplements, nor the fishy burps that come shortly after.
So you are probably now wondering, what are these vegan sources of omega-3 that you mention? In this blog, I will go into detail about each plant-based omega-3 source, what type it contains and how much you get from it. I will also suggest ways in which you can incorporate all of these into your diet.
Whether you are a seasoned vegan or just looking to incorporate more plant-based foods into your diet, this post will provide you with the information you need to ensure you are getting enough of this essential nutrient.
Here are the 8 best most nutritious sources of vegan omega-3.
1. Algal oil
Omega-3 Quantity: your average supplement contains around 4oomg of DHA & EPA
Algal oil is a type of oil that is derived from algae and is rich in omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
It is considered one of the best vegan sources of omega-3, as it is one of the only direct plant-based sources of both DHA and EPA. It is actually the origin of omega-3 found in fish due to them eating it throughout their lives. So, by buying algae-based omega-3s you are actually cutting out the middle fish (and avoiding unnecessary harm to a sentient being).
See also: my favourite vegan omega-3 supplements
In order for it to be harvested for supplements, algae is grown in a controlled environment, ensuring it is completely free of toxins (unlike its fish-based counterparts). It has also been medically proven that algal oil works just as effectively as fish-based alternatives. Because of this, I’d say that algal oil has to be the best source of omega-3, vegan or not.
To incorporate algal oil into your diet, you can take it as a supplement in the form of a capsule or liquid. You can also add the liquid form to smoothies or soup for an extra boost of omega-3s.
In summary, algal oil is a valuable source of DHA and EPA for vegans and those looking to avoid animal-derived omega-3 sources. It can be easily incorporated into the diet through supplements or fortified products.
2. Chia seeds
Omega-3 Quantity: 28g of chia seeds contains 5000mg of ALA
Chia seeds are a type of seed that comes from the Salvia hispanica plant, which is native to Mexico and Guatemala. Chia seeds are a rich source of omega-3 fatty acids, specifically ALA (alpha-linolenic acid).
While ALA is not as well absorbed or utilized by the body as DHA and EPA (which are found in algal oil), it is still an important part of a healthy diet and can be converted into these long-chain omega-3s in small amounts.
To incorporate chia seeds into your diet, you can sprinkle them on top of cereal, yoghurt, or salads. You can also add them to smoothies or make chia pudding by mixing them with liquid and allowing them to sit until they form a gel.
See also: my vegan chia pudding recipe
Chia seeds can also be used as a thickener in recipes for sauces or soups. Or they can be used as a vegan egg alternative in baking.
In summary, chia seeds are a good source of ALA and can be easily incorporated into the diet. While they are not a direct source of DHA and EPA like algal oil, they are still a valuable addition to a vegan diet for their omega-3 content and other health benefits.
3. Rapeseed oil
Omega-3 Quantity: on average 100g of rapeseed oil contains 8900mg of ALA
Rapeseed oil, also known as canola oil, is a type of vegetable oil that is derived from the seeds of the rapeseed plant. It is a good source of omega-3 fatty acids, specifically ALA (alpha-linolenic acid).
To incorporate rapeseed oil into your diet, you can use it for cooking and in place of other oils, such as olive oil. It is also commonly used in the production of mayonnaise and other condiments. Rapeseed oil has a mild flavour and a high smoke point, making it a versatile ingredient in the kitchen.
I use good quality organic rapeseed oil in all of my cooking. I find it adds a lovely flavour to dishes and that it is kind to my gut!
In summary, rapeseed oil is a good source of ALA and can be easily incorporated into the diet by using it for cooking and in place of other oils. While it is not a direct source of DHA and EPA like algal oil, it still contains important omega-3s for a healthy vegan diet.
Try out using rapeseed oil with any of my vegan recipes which call for the use of oil
4. Walnuts
Omega-3 Quantity: 30g of walnuts contains 2200mg of ALA
Walnuts are a type of nut that is native to the Middle East and Mediterranean regions. They are a good source of omega-3 fatty acids, specifically ALA (alpha-linolenic acid).
To incorporate walnuts into your diet, you can add them to cereal, yoghurt, or salads. They can also be used in vegan baking, added to smoothies, or eaten as a snack on their own.
See also: my vegan brownie recipe with walnuts
Walnuts are a versatile ingredient that can add flavour, texture, and healthy omega-3s to a variety of dishes.
In summary, walnuts are a good source of ALA and can be easily incorporated into the diet by adding them to a variety of dishes or eating them as a snack. While they are not a direct source of DHA and EPA like algal oil, they still contain important omega-3s for a healthy vegan diet.
5. Hemp seeds
Omega-3 Quantity: 3og of hemp seeds contains 3000mg of ALA
Hemp seeds are a type of seed that comes from the Cannabis sativa plant, which is the same species of plant that produces marijuana. However, hemp seeds contain only trace amounts of the psychoactive compound THC and are safe to consume.
Hemp seeds are a good source of omega-3 fatty acids, specifically ALA (alpha-linolenic acid). They are also a good source of protein, fibre, and healthy fats, making them a valuable addition to a vegan diet.
To incorporate hemp seeds into your diet, you can use hemp seed oil for cooking, and sprinkle whole hemp seeds on top of cereal, yoghurt, or salads. They can also be added to smoothies or used in baking. Hemp seeds can also be made into hemp milk, which can be used as a high-protein plant-based milk alternative.
See also: my vegan spelt bread loaf recipe with hemp seeds
In summary, hemp seeds are a good source of ALA and other important nutrients for a healthy vegan diet. They can be easily incorporated into the diet by adding them to a variety of dishes or using them to make hemp milk.
6. Flaxseeds
Omega-3 Quantity: 10g of flaxseed contains 2300mg of ALA
Flaxseeds, also known as linseeds, are a type of seed that are native to the Middle East and Mediterranean regions. They are a good source of omega-3 fatty acids, specifically ALA (alpha-linolenic acid).
To incorporate flaxseeds into your diet, you can grind them into flaxmeal and add them to smoothies, baked goods, or other dishes. Whole flaxseeds can also be added to cereal, yoghurt, or salads, but they are not well absorbed by the body in their whole form.
See also: my vegan rhubarb crumble cake made using a flaxseed egg
Flaxseeds are also available in oil form, which can be used in place of other oils for cooking and baking. However, flaxseed oil should be stored in the refrigerator to prevent spoilage and oxidation.
In summary, flaxseeds are a good source of ALA and can be easily incorporated into the diet by grinding them into flaxmeal and adding them to a variety of dishes, or using flaxseed oil as a cooking oil. While they are not a direct source of DHA and EPA like algal oil, they still contain important omega-3s for a healthy vegan diet.
7. Brussels sprouts
Omega-3 Quantity: 44g of cooked brussels sprouts contains 44mg of ALA
Brussels sprouts are a type of vegetable that is a member of the cabbage family. They are one of the best vegetable sources of omega-3, specifically ALA, and they are also a very nutritious addition to a vegan diet.
To incorporate Brussels sprouts into your diet, you can roast them in the oven with oil and spices, or sauté them with other vegetables. They can also be added to salads or stir-fried dishes.
Why not pair your brussels sprouts with a tasty vegan beef wellington?
In summary, Brussels sprouts are a great vegetable source of ALA omega-3. They can be easily incorporated into the diet by roasting, sautéing, or adding them to a variety of dishes.
8. Avocado
Omega-3 Quantity: 100g of avocado contains 111mg of ALA
Avocado is a type of fruit that is native to Mexico and Central America. It is a good source of healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, specifically ALA (alpha-linolenic acid).
To incorporate avocados into your diet, you can slice them and add them to sandwiches or salads, or use them as a base for dips such as guacamole. Avocado can also be added to smoothies to increase creaminess and healthy fat content.
Why not pair some fresh guacamole with these vegan quesadillas?
In summary, avocados are a good source of ALA and other healthy fats. They can be easily incorporated into the diet by adding them to a variety of dishes or using them as a base for dips and smoothies. While they are not a direct source of DHA and EPA like algal oil, they still contain important omega-3s for a healthy vegan diet.
FAQs
Take a look through these frequently asked questions regarding vegan sources of omega-3.
What is the difference between ALA, DHA and EPA omega-3?
ALA, DHA, and EPA are all types of omega-3 fatty acids, which are a type of polyunsaturated fatty acid that is considered essential to human health.
ALA (alpha-linolenic acid) is a plant-based omega-3 fatty acid that is found in foods such as flaxseed, chia seeds, and walnuts.
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are marine-based omega-3 fatty acids that are found in algae, and therefore also in fatty fish such as salmon, mackerel, and sardines.
While the body can convert ALA into EPA and DHA, the conversion rate is limited, making it important for individuals to obtain DHA and EPA directly from their diet or supplements. DHA and EPA have been shown to have a wide range of health benefits, including supporting cardiovascular health, cognitive function, and eye health.
Can vegans get enough omega-3?
Vegans can definitely get enough omega-3. You can either choose to fully supplement it with an algal oil based pill that will provide you with your daily recommended intake, or you can choose to eat a diet rich in plant-based sources of omega-3, like chia seeds, rapeseed oil and flaxseed.
I recommend eating a mix of plant-based sources as part of a healthy diet as well as supplement with a high-strength vegan omega-3 supplement.
