Six surprising plant-based sources of omega-3s to boost your health

Omega-3 fatty acids are no longer exclusive to fish fans, thanks to a variety of plant-based foods rich in the essential nutrient. While oily fish like salmon are touted as the gold standard for omega-3 intake, vegetarians and those with fish allergies can easily meet their daily needs with the right foods.

Ala: the non-fish omega-3

According to the National Institutes of Health, the body of evidence on omega-3 recommendations is currently limited to ALA (alpha-linolenic acid), the plant-based form. The NIH advises adult men consume 1.6g of ALA daily, while women should aim for 1.1g. These guidelines increase during pregnancy and lactation.

Here are six plant-based foods packed with ALA to help you reach your goals:

Flaxseed oil stands out as a top source, with 1 tablespoon providing 7.26g of ALA. Additionally, flaxseed oil has been linked to improving the skin barrier. Whole flaxseeds, while nutritious, contain less bioavailable ALA at 2.35g per tablespoon.

Chia seeds are another ALA powerhouse, boasting 5.05g per ounce. They also deliver 4.68g of protein and 9.75g of fiber per ounce, making them a well-rounded snack or addition to meals.

Hemp seeds offer a triple threat of healthy fats, protein, and minerals. Three tablespoons contain 2.6g of ALA, along with almost 9g of protein, 210mg of magnesium, and 360mg of potassium.

Walnuts are a tasty and nutritious option, with 1 ounce providing 2.57g of ALA. They also pack a punch of antioxidants, which can help lower LDL cholesterol and combat inflammation, according to a 2023 Nutrients study.

Soybean oil and whole soybeans are also viable ALA sources, although the oil form is more bioavailable. One tablespoon of soybean oil contains 0.92g of ALA, while 1 cup of mature, dry-roasted soybeans delivers 1.34g.

For those looking to supplement, algal oil is a direct, fish-free source of the heart- and brain-healthy EPA and DHA omega-3s found in fish. However, consult a medical professional before adding any supplements.

With these six plant-based options, meeting your daily omega-3 needs has never been easier or more delicious.