Recipes Ingredients and Allergies Fruit and Vegetables Plant Sources of Omega-3 Fatty Acids By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Fact checked by Fact checked by Andrea Rice on October 01, 2020 facebook twitter linkedin Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact checker specializing in health and wellness. Learn about our editorial process Andrea Rice on October 01, 2020 Print Omega-3 fatty acids are essential for brain and nervous system function, plus they have anti-inflammatory properties. Omega-3 fatty acids must come from your diet—the human body can't make them. Three forms of omega-3 fatty acids are found in foods: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish, and alpha-linolenic acid (ALA) is found in plants. Health experts suggest eating fish that are high in omega-3 fatty acids at least two times per week to the meet your EPA and DHA requirements. But, what if you don't like fish or just prefer a vegetarian or vegan diet? Though your body can't make omega-3 fatty acids from scratch, it can convert some ALA to either DHA or EPA. Some studies have indicated that plant-based omega-3s could have the same heart health benefits as DHA and EPA, but more clinical research is still needed. But even if you do like fish, it's a good idea to get more plant-based omega-3 fatty acids. Here's a look at some of our favorites. 1 Flax Seeds Kristin Duvall/Getty Images Flax seeds are high in alpha-linolenic acid as well as vitamins, minerals, fiber, and phytosterols, which may have additional health benefits. You'll find whole flax seeds, milled flax seeds, and flaxseed oil. Plus, many natural snack foods include flax. Sprinkle flaxseeds on cereal, soup, and salads. Pro tip: Store your flax seeds and flax oil in the refrigerator to keep them fresh. 2 Edamame MIXA/Getty Images Edamame are young soybeans that are steamed and boiled, usually served while they're still in the shell. They're high in alpha-linolenic acid and a number of vitamins, minerals, and fiber, plus they're high in protein. Edamame is often served at Japanese restaurants and is available in the freezer section of most grocery stores. Pro tip: Serve edamame as a healthy afternoon snack. 3 Chia Seeds Verywell / Alexandra Shytsman Seeds and nuts tend to be the best sources of healthy fats and chia seeds are no exception. In addition to their high ALA content, chia seeds are a good source of dietary fiber, plus a few vitamins and minerals. Pro tip: Try chia in place of flax seeds, or as a healthy addition to cereal, smoothies, or salads. 4 Canola Oil Verywell / Alexandra Shytsman Canola oil is an excellent source of alpha-linolenic acid, and it's such a versatile cooking oil. Canola oil withstands high temperatures and has a mild flavor, so it's an appropriate choice for almost any type of cooking, baking, or for use as an ingredient in dressings and sauces. Pro tip: Use canola oil as a lighter tasting alternative to olive oil. 5 Walnuts Verywell / Alexandra Shytsman When it comes to overall nutrition, walnuts are some of the best nuts around. They're tops as far as total alpha-linolenic acid content, and they're high in protein and several vitamins and minerals. Walnuts make a great snack, salad, cereal and yogurt topping, or delicious ingredient in both baked goods and savory dishes. Use walnut oil to make salad dressing. Pro tip: For maximum freshness, keep your walnuts refrigerated. 6 Pumpkin Seeds Verywell / Alexandra Shytsman Pumpkin seeds are an excellent snack choice for increasing your intake of ALA. Plus they've got calcium, magnesium, and protein. They're also high in fiber. You can find pumpkin seeds in your local grocery store, or you can make your own toasted pumpkin seeds at home. Pro tip: Buy pumpkin seeds that have already been shelled—they're much easier to eat. 7 Pine Nuts Foodcollection RF/Getty Images Pine nuts are another good source of ALA, plus they're high in protein, monounsaturated fats, manganese, and some B-complex vitamins. You can find pine nuts at your local grocery store. They're usually already shelled. Pro tip: Serve pesto made with pine nuts with whole grain bread for an excellent appetizer. 8 Navy Beans Foodcollection / Getty Images Navy beans are a good plant-based source of omega-3 fatty acids. Plus they're an excellent source of non-dairy calcium. They're also high in fiber and magnesium. Navy beans can be used in most recipes that call for dry white beans. Pro tip: Keep a few cans of navy beans on hand to add to soup or quick recipes. 9 Hemp Seeds Kristin Duvall/Getty Images Hemp seeds won't get you high, but they might help you get healthy. They're rich in omega-3 fatty acids and minerals such as iron and magnesium. They're not always as common as flax seeds, but you should be able to find hulled hemp seeds in health food stores or the natural food section of many grocery stores. You can also order them online. Pro tip: Use hemp seeds as an alternative to flax seeds—they're tiny and can be added to just about anything. Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health & Human Services. National Institutes of Health. Omega-3 Fatty Acids. Updated October 1, 2020. Lane K, Derbyshire E, Li W, Brennan C. Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids: A Review of the Literature. Crit Rev Food Sci Nutr. 2014;54(5):572-579. doi:10.1080/10408398.2011.596292 Cleveland Clinic. Boost Your Cholesterol-Lowering Potential With Phytosterols. Updated October 5, 2019. American Heart Association. Pumpkin seeds pack a healthy punch. 2018. Khrisanapant P, Kebede B, Leong SY, Oey I. A Comprehensive Characterisation of Volatile and Fatty Acid Profiles of Legume Seeds. Foods. 2019;8(12):651. doi:10.3390/foods8120651 Rodriguez-leyva D, Pierce GN. The cardiac and haemostatic effects of dietary hempseed. Nutr Metab (Lond). 2010;7:32. doi:10.1186/1743-7075-7-32