5 Best Plant-based Sources of Omega-3 Fatty Acids

Omega-3 fatty acids help you maintain your heart and brain health, as well as fight off inflammation. Fish and other seafood are indeed the best sources of omega-3. But if you are a vegan, you can still get plenty of omega-3 fats from plant-based sources. It is important to note that there are three different forms of omega-3 fats – DHA, EPA, and ALA. While ALA is abundant in plant-based sources, getting DHA and EPA on a vegan diet may be difficult.

The good news is that you can get omega-3 supplements in today’s market to fulfill your need for these essential fatty acids. The men’s whole food multivitamin and fish oil combo can be a great solution when you do not get enough omega-3 fats in your daily meal. However, here are some options to get the nutrients directly from a plant-based source.

Flaxseeds:

Flaxseeds are the best source of ALA omega-3 fatty acids on the planet. One tablespoon of flaxseeds offers nearly double the daily recommended amount for men and more than twice the recommended amount for women. Multiple studies have shown that flaxseed oil can reduce cholesterol levels. Another study revealed that flaxseed could lower blood pressure in people with hypertension.

Walnuts:

You get 2.5 g of ALA from just one ounce of walnuts. You can enjoy the goodness of walnuts by adding them to your favorite salad or baking them into brownies or other treats. Studies have shown that walnuts have the potential to lower blood pressure levels, help lose weight while maintaining a healthy one, improve gut health, and fight the signs of aging. Several studies on animals have also revealed that walnuts could have a positive effect on brain health as a result of their omega-3 content.

Brussels Sprouts:

Cruciferous vegetables like Brussels sprouts are rich in omega-3 fatty acids, vitamins C and K, and fiber. Thus, they are often associated with several health benefits. A study found that an increased consumption of cruciferous vegetables correlates to a lower risk of heart disease. You can get about 44 mg of ALA omega-3 fats from a half-cup (44 g) of Raw Brussels sprouts. Cooked Brussels sprouts pack three times as much (135 mg) omega-3 fatty acids in each half-cup (78 g) serving.

Chia Seeds:

Chia seeds are also a great source of plant-based omega-3 fatty acids. Moreover, you get a significant dose of fiber and protein in every serving. These omega-3 fatty acids and other nutrients can reduce the risk of chronic disease when consumed as part of a healthy diet. A study in people with metabolic syndrome indicated that a diet with chia seeds, oats, soy protein, and nopal reduced participants’ glucose intolerance, blood triglycerides, and inflammatory markers. However, researchers must conduct more human studies to reach a definitive conclusion.

Algal Oil:

Algal oil, derived from algae, is one of the few plant-based sources of both EPA and DHA. Research also suggests that the nutritional availability of EPA and DHA in this oil is comparable to that of seafood. Even though there is limited research data, animal studies have indicated that DHA from algal oil has several health benefits. A recent animal study has shown improvement in mice’s memory when supplemented with a DHA algal oil compound. Algal supplements typically offer 400-500 mg of combined EPA and DHA.

Conclusion

While there is a widespread belief that there are not enough nutrients in a vegan diet, you can get the essential fatty acids from various plant-based sources and lead a healthy lifestyle. If planned correctly, some minor changes in your diet can quickly fulfill your daily requirements of omega-3 fats. If you are willing to take the omega-3 supplements, you should consult with your nutritionist first.