Vegan Guide to Omega-3s
Omega-3 fatty acids are important healthy fats that are necessary for maintaining heart, brain, skin, and joint health. Our bodies don’t naturally create them, so we have to get them from food. Luckily, there are plenty of vegan sources. We can get omega-3s from flax seeds, hemp seeds, walnuts, and leafy greens as well as from vegan supplements.
We need different types of fatty acids, including alpha-linolenic acid (ALA, which is found in many vegetables), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA, which is found in fatty fish and algae oil). Vegan algae oil supplements, which are widely available, are free of the dangerous levels of mercury and PCBs that are found in fish. In addition, our bodies have the ability to convert ALA to EPA and DHA, so there’s no reason to eat intelligent fish, who have complex social lives and simply want to live in peace, in order to get all the omega-3 fatty acids that our bodies need.
To help you find the right omega-3 sources for you, here’s a list of vegan supplements and recipes packed with these essential fatty acids:
Vegan Omega-3 Supplements
Garden of Life Minami Algae Omega-3 Vegan DHA
These orange-flavored vegan softgels are packed with 500 mg of vegan DHA derived from algae oil.
NuTru O-Mega-Zen3 DHA + EPA Liquid
With 300 mg of DHA and EPA, NuTru’s liquid formula can be taken by itself or added to your favorite drink.
Solgar Omega-3 Vegetarian DHA 200 MG Vegetarian Softgels
This vegan DHA comes in easy-to-swallow softgels made from cornstarch, not gelatin.
Recipes Packed With Omega-3s
Try making some of these recipes to ensure that you’re getting enough of the fatty acids that your body needs:
1. Tofu-Spinach Lasagna
Spinach, tofu, and pasta are the key ingredients in this delicious dish.
2. Lightened-Up Banana Bread
Canola oil and walnuts both contain omega-3s. Banana bread just got that much healthier!
3. Pesto Raw-sta Pasta
Basil and pumpkin seeds pack an omega-3 wallop in this dish.
4. Spicy Sesame Noodles
Peanut butter and sesame seeds pack a protein punch to this dish.
5. Brussels Sprout Salad with Toasted Hazelnuts
Oh, Brussels sprouts, we love you because you’re so good to us.
6. Kale Protein Smoothie
This smoothie makes for the perfect breakfast, with kale, soy milk, flaxseed oil, and peanut butter starting your day the omega-3 way.
7. Chia Seed Pudding
Foods that are both delectable and healthful make us swoon. (It’s all in the chia seeds and soy milk.)
8. Chickpea-Parsley Dip
The parsley and canola oil provide the omega-3s, while the chickpeas round out this awesome appetizer.
9. Sumptuous Spinach Salad with Orange-Sesame Dressing
Spinach is so healthy in so many ways. Get some!
10. Roasted Cinnamon-Sugar Pumpkin Seeds
Pumpkin seeds are delicious all year long!
11. Maple-Sriracha Roasted Brussels Sprouts With Cranberry Wild Rice
You don’t want to miss out on this recipe—it tastes divine, while the Brussels sprouts give you that omega-3 kick that you need.
12. Raw Oatmeal
Oatmeal is already packed with omega-3s, but if you add soy milk, walnuts, and chia seeds to your bowl, your breakfast is that much healthier.
13. Baked Bruschetta Bites
Basil gives these cute bruschetta bites that omega edge.
14. All-Purpose Baked Tofu
This recipe is a simple and delicious way to prepare tofu.
15. Kimbap (Korean Sushi Roll)
Seaweed is rich in this fantastic fatty acid.
16. Spicy Buffalo Cauliflower ‘Wings’
Cauliflower is the omega-3 star of this recipe.
17. Dynamite Tofu with Rice and Broccoli
Tofu and broccoli makes for an explosion of health.
18. Hemp Hummus
Hemp seeds are one of the best sources of omega-3s, although they are still unfamiliar to most people.
List of Vegan Omega-3 Sources
The following is a list of good sources of vegan omega-3 fatty acids, ranked by value, that we found at The World’s Healthiest Foods website:
| Food | Serving Size | Cals | Amount (g) | DRI/DV (%) | Nutrient Density | World’s Healthiest Foods Rating |
| Flaxseeds | 2 Tbsp | 74.8 | 3.19 | 133 | 32.0 | excellent |
| Walnuts | 0.25 cup | 196.2 | 2.72 | 113 | 10.4 | excellent |
| Brussels Sprouts | 1 cup | 56.2 | 0.27 | 11 | 3.6 | very good |
| Cauliflower | 1 cup | 28.5 | 0.21 | 9 | 5.5 | very good |
| Mustard Seeds | 2 tsp | 20.3 | 0.15 | 6 | 5.5 | very good |
| Soybeans | 1 cup | 297.6 | 1.03 | 43 | 2.6 | good |
| Tofu | 4 oz | 164.4 | 0.66 | 28 | 3.0 | good |
| Winter Squash | 1 cup | 75.8 | 0.19 | 8 | 1.9 | good |
| Broccoli | 1 cup | 54.6 | 0.19 | 8 | 2.6 | good |
| Collard Greens | 1 cup | 62.7 | 0.18 | 8 | 2.2 | good |
| Spinach | 1 cup | 41.4 | 0.17 | 7 | 3.1 | good |
| Summer Squash | 1 cup | 36.0 | 0.15 | 6 | 3.1 | good |
| Raspberries | 1 cup | 64.0 | 0.15 | 6 | 1.8 | good |
| Kale | 1 cup | 36.4 | 0.13 | 5 | 2.7 | good |
| Romaine Lettuce | 2 cups | 16.0 | 0.11 | 5 | 5.2 | good |
| Green Beans | 1 cup | 43.8 | 0.11 | 5 | 1.9 | good |
| Strawberries | 1 cup | 46.1 | 0.09 | 4 | 1.5 | good |
| Turnip Greens | 1 cup | 28.8 | 0.09 | 4 | 2.3 | good |
| Miso | 1 Tbsp | 34.2 | 0.08 | 3 | 1.8 | good |
| Bok Choy | 1 cup | 20.4 | 0.07 | 3 | 2.6 | good |
| Leeks | 1 cup | 32.2 | 0.07 | 3 | 1.6 | good |
| Basil | 0.5 cup | 4.9 | 0.07 | 3 | 10.8 | good |
Of course, if you’d prefer to take an omega-3 supplement, there are plenty of vegan-friendly options— try this one by Spectrum Organics, or Fysh Oil.
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