6 Plant Sources of Omega-3 Fatty Acids

Health Line

19-05-2025

Seafood is often touted for being high in omega-3s. But you can also consume these fatty acids from plant sources, including flaxseeds, chia seeds, walnuts, and more.

Fish oil and fatty fish such as salmon, trout, and tuna are well known sources of omega-3 fatty acids.
But if you follow a vegan or vegetarian diet, or simply dislike fish, you can still meet the dietary requirements of fatty acids from these six fantastic plant sources.
Chia seeds
Chia seeds are known for their many health benefits and are also great plant sources of alpha-linolenic acid (ALA), one of three types of omega-3 fatty acids.
Due to their omega-3, fiber, and protein content, when consumed as part of a balanced diet, chia seeds may help:
reduce the risk of heart disease
decrease triglyceride fat buildup
improve high-density lipoprotein (HDL) 'good' cholesterol
lower blood pressure
support digestion and regular bowel movements
decrease the risk of certain cancers
However, more clinical trials reviewing these purported benefits need to be conducted before a definitive conclusion can be made.
Consumption
Just 1 ounce (oz) or 28 g of chia seeds delivers 5,000 milligrams (mg) of omega-3 fatty acids.
One egg is equivalent to 1 tablespoon (tbsp) or 7 g of chia seeds mixed with 3 tbsp of water if you want to use this as an egg substitute.
You can also try these recipes:
Algal oil
Algal oil, derived from algae, is one of the few vegan sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the other two types of omega-3 fatty acids.
A 2019 research review suggests that EHA and DHA may make up 50% of the composition of algal oils.
While algae can be toxic in the environment, those that algal oil is made from are grown under controlled conditions and purified, so it may be free from most toxins that fish and fish oils may contain.
However, recent research on the benefits of algal oil is very limited, and most past studies are based on observations in animals. More human research is needed to determine the extent of its health benefits.
Consumption
Algal oil is most commonly available in soft gel form. Supplements typically provide 400 to 500 mg of combined DHA and EPA. It's generally recommended to get 250 mg of combined DHA and EPA per day.
You can find algal oil supplements in most pharmacies. You can also add liquid forms to drinks or smoothies.
Hemp seed
In addition to protein, magnesium, iron, and zinc, hemp seeds contain some omega-3s.
The omega-6 to omega-3 ratio of hemp seeds ranges from about 2 to 5. A 'desirable' ratio is less than or equal to 3.
A 2022 study suggests that the omega-3s in hemp seeds may benefit heart health by preventing the formation of blood clots and helping the heart recover after a heart attack.
This study, however, was performed with cells in the lab, not in humans, so more human studies are needed to confirm these findings.
Consumption
In 3 tbsp (30 g) of hemp seeds, there are approximately 2,600 mg of ALA.
Sprinkle hemp seeds on top of yogurt or mix them into a smoothie to add a bit of crunch.
Homemade hemp seed granola bars are another way to combine hemp seeds with other healthy ingredients, such as flaxseeds, and pack in extra omega-3s.
Hemp seed oil is another hemp product, but its omega-6 and omega-3 content will differ from that of hemp seeds.
Walnuts
Walnuts are loaded with healthy fats and ALA.
Studies in both humans and animals have found that eating walnuts is associated with improvements in brain functioning and memory, according to a 2020 research review.
However, more research is needed in this area since many of the past studies were conducted in animals, and the same conclusions cannot be applied to humans.
Consumption
One serving (28 g, 1 oz, or 14 walnut halves) of walnuts can fulfill an entire day's requirements of omega-3 fatty acids. It provides 2,570 mg.
You can also try these recipes:
Flaxseed
Flaxseed is a nutritional powerhouse that provides fiber, protein, magnesium, and manganese in each serving. It's also an excellent source of omega-3s.
In a 2019 clinical trial of 80 participants with high triglycerides and high blood pressure, those who consumed 36 g of flaxseed powder for 8 weeks saw improvements in:
systolic blood pressure
diastolic blood pressure
triglycerides
total cholesterol
LDL cholesterol
HDL cholesterol
Consumption
One tbsp (about 10 g) of whole flaxseed contains 2,350 mg of ALA, which surpasses the daily recommended amount.
For an egg substitute, whisk together 1 tbsp (7 g) of flaxseed meal with 2.5 tbsp of water.
You can sprinkle 1 tbsp of ground flaxseed on the top of salads, cereals, oatmeal, soups, and more. Take this raspberry peach crumble as an example.
You could also opt for flaxseed oil, but its nutritional content will vary from that of flaxseeds or flaxseed meal.
Perilla oil
This oil, derived from perilla seeds, is a good source of omega-3 fatty acids.
It's made up of approximately:
53% to 62% ALA
10% to 13% linoleic acid
11% to 16% oleic acid
In a study of trained athletes, 8 weeks of consumption of either 9 g or 3 g per day of perilla oil was found to help improve gut function and constipation among the athletes.
Consumption
Each tbsp (14 g) contains about 9 g of ALA.
To maximize its health benefits, use perilla oil as a flavor enhancer or dressing rather than a cooking oil. When heated, oils high in polyunsaturated fats can form harmful free radicals that, in excess, may contribute to health diseases.
Perilla oil is also available in capsule form for an easy and convenient way to increase your omega-3 intake.