12 Best vegan sources of Omega 3

What makes Omega-3 foods better than others?

12 Best vegan sources of Omega 3
It is known that meals, which consist of plenty of fish, sea vegetables and fresh produce, are healthy types of foods. This is because it has 8-times the amount of omega-3 that you see in any other meal.
The top vegan sources of omega 3 has several health benefits. It plays a crucial role in brain function and heart health. Some of the top sources of omega-3 for vegetarians are sardines, salmon, and tuna. They are also plant-based sources of omega 3.

Top Vegan foods that contain Omega 3

  • Flax Seeds

Flax Seeds

Flax seeds are one of the best sources of omega 3 for vegans. One ounce of flaxseed contains 6388mg of omega 3. To increase your intake of fatty acid, add flaxseeds in your cereal or sprinkle on top of a salad.

  • Oil


If the oil is fresh, no amount of heat can destroy the omega-3 fatty acid. Oils such as canola oil, olive oil, mustard oil, soybeans oil are all sources of omega 3 f. If you are Vegan you may consider cutting down your omega 6 intakes, by switching to any of the above-mentioned oil. Add mustard oil to your salad this will increase your intake of omega-3 in your diet and also make use of olive or canola oil for cooking.

  • Leafy Greens


Leafy Greens

Vegetables and fruits are healthy additions to our daily diets. Vegetables like spinach contain omega-3. Winter squash, cauliflower, collards, kale, grape leaves broccoli are also vegetables, which contain omega 3. Vegans should load up with vegetables and fruits, as these food types provide calcium and iron. These green leaves are a good source of omega 3

  • Chia Seeds

Chia Seeds

Chia seeds are highly valued for their medicinal and nutritional value. They are packaged with nutrient and is an energy boosting food for vegans. Chia seeds have so many benefits, like promoting healthy skin, reverse diabetics and building stronger muscle. They are so many recipes you could try that will bring out all the chia seed benefits.

Chia pudding, adding chia to egg or smoothies’ other recipes are Coconut Yogurt Chia Seed Smoothie Bowl and Coconut Chia Protein Pancakes Recipe. These seeds can be eaten raw or be used as a flavor in your meal.  Chia is versatile; it is a good source of omega 3.

  • Mangoes


Instead of grabbing a cookie, you should consider eating a healthy mango These succulent citruses are one of the fruits many persons love. Mangoes contain 77mg of Omega 3 per fruit.

They one of the vegetarian source of omega 3 which has less omega 6 than omega3. Mangos have several health benefits. This sweet and succulent fruit promotes healthy digestion, also lower cholesterol and help in fighting some cancers.

  • Honeydew Melon

Honeydew Melon

Honeydew melon usually round in shape and pale green is one of the melon family. Its fruits are packed with nutrients and it contains 58mg of Omega 3.  Just Like with mangoes, it also has less Omega 6 than Omega 3. They are so many health benefits of Honeydew melon. It promotes weight loss, stronger bones, and teeth, improves eye health, boosts immune systems. A daily intake of Honeydew melon is advised for vegans.

  • Hemp Seeds

Hemp Seeds

Hemp seeds are extremely beneficial to vegans, consuming hemp will not get you high (That is smoking a joint). They are completely safe. one ounce of hemp seed will provide 1100mg of Omega 3.  These super foods help improve digestion, balance hormones and improve metabolism. Other benefits of hemp seeds include; weight loss, balance

the inflammation levels because of omega 3 fatty acid, improves heart health, hair growth, skin, and nail health and boosts the immune system to guard against cancer.

  • Seaweed


You may not know that sea vegetables are good for you, and should be included in your diet. Seaweeds are found in the ocean, it has fairly high amounts of Omega 3. Varieties of seaweed include Kombu, Dulse, Kelp, Spirulina, and Wakame.  These varieties are mainly popular in Japanese cuisines.

Consumption of seaweed should be at a minimal rate because they are Found to contain heavy metals. Omega-3 Fatty Acids are contained in seaweeds, its benefits include; help prevent heart diseases, promotes brain development. One ounce of Wakame seaweed = 52 milligrams of omega3 acid.

  • Beans


Beans are a great source of protein and fiber for Vegans. They do not contain much Omega 3 compared to seeds or nuts but their ratio to omega6 is ok. Mungo beans contain 603mg and are by far the best choice. French beans and navy beans are also good. Sprout the beans first to really get the most out of them. Beans Recipes for vegans include; mung beans and root vegetable curry, Cajun corn, and kidney bean salad.

  • Winter squash

Winter squash

Winter squash is an important source of Omega 3.  Just like pumpkin seeds, Its seeds can be eaten as snacks. Separate the seeds from the pulp and place on a cookie, then roast in an oven at about 75°C in for 15-20 minutes.  Roasting at such a low temperature helps keep its oil healthy. Another preparation method suitable for vegans is steaming it for 7 minutes. You get to enjoy a lot of nutrients when you steam it at such a short time.

  • Berries


Berries are not only good sources of antioxidants, vitamins, and minerals, but they also are also a good vegetarian source of Omega 3. If you eat a handful of sweet berries, you are enjoying a fruit packed with nutrition. Berries like cloudberries and blueberries are a sweet source of Omega- 3.

Omega 3 contained in berries have made this succulent fruit very good for brain health and cardiovascular health. They can be eaten raw or cooked. They are the go to sweet fruits for vegans.

  • Cabbage Family

Cabbage Family

Fish is not the only source that gives a person omega3. Vegetables in the cabbage family have a surprising amount of Omega 3. Cauliflower, Greens, Broccoli and Brussels sprouts are good choices. These are an important part of a vegan’s healthy diet.


Are you satisfied with this list of vegan sources of Omega 3? This list consists of organic, natural and animal free healthy diet foods. They will help boost your immune system and improve cardiovascular health. 

Tell us in the comment section what do you think of the above listed foods. Also point out what we missed and suggest more foods that are sources of omega 3 food for vegans.

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  1. This ist is helpful for those people that are vegetarian but wants to take omega 3 without taking supplements.