Flaxseeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Ground flaxseeds can easily be added to smoothies, oatmeal, yogurt, or baked goods to boost your omega-3 intake.
Chia seeds are another excellent source of ALA omega-3 fatty acids. They are versatile and can be sprinkled over salads, added to cereal, or used to make chia pudding.
Walnuts are a tasty and convenient source of omega-3 fatty acids. Snack on a handful of walnuts, add them to salads or oatmeal, or incorporate them into baked goods for a boost of omega-3s.
Hemp seeds are rich in omega-3 fatty acids and also provide a complete source of protein. Sprinkle hemp seeds over salads, yogurt, or cereal, or blend them into smoothies for added nutrition.
Algal oil is derived from algae and is an excellent source of both EPA and DHA omega-3 fatty acids, which are typically found in fatty fish. Algal oil supplements are available for those who prefer not to consume fish or fish-derived products.
Certain types of seaweed, such as nori, contain omega-3 fatty acids, particularly EPA. Nori sheets are commonly used to wrap sushi rolls or can be crumbled and sprinkled over salads or rice dishes.
Brussels sprouts are a cruciferous vegetable that contains a small amount of ALA omega-3 fatty acids. Incorporate Brussels sprouts into your meals by roasting, steaming, or sautéing them with other vegetables.
Soybeans are a good source of ALA omega-3 fatty acids, particularly when consumed in the form of edamame (young soybeans) or tofu. Add edamame to salads or enjoy tofu stir-fried or baked with vegetables for a nutritious meal.