Jun 30, 2025
By: ET OnlineFlaxseeds are one of the richest plant-based sources of ALA, a type of Omega-3. Ground flaxseeds or flaxseed oil can be added to smoothies, oatmeal, or baked goods to support heart and brain health.
Image Source: iStock
Packed with Omega-3s, fibre, and protein, chia seeds are a superfood for vegetarians. Just 1 tablespoon offers a good dose of ALA. Soak them for puddings or sprinkle on yogurt or salads.
Image Source: iStock
Walnuts are the only tree nut significantly high in Omega-3 fatty acids. Just a handful a day supports cognitive function and heart health, making them a perfect snack or salad topping.
Image Source: iStock
Hemp seeds provide a balance of Omega-3 and Omega-6 fatty acids. These soft, nutty seeds can be sprinkled on soups, smoothies, or cereals and are also rich in protein and iron.
Image Source: iStock
Derived from algae, algal oil is a plant-based source of DHA and EPA—the active forms of Omega-3 typically found in fish. It's available in capsules and is ideal for vegans.
Image Source: iStock
Edamame offers a modest amount of Omega-3 along with protein, fibre, and antioxidants. Enjoy them steamed with a pinch of salt or add them to rice bowls and stir-fries.
Image Source: iStock
Some varieties of seaweed, especially spirulina and nori, contain small amounts of Omega-3s. They also offer iodine, antioxidants, and minerals—great for sushi rolls or as a crispy snack.
Image Source: iStock
These cruciferous vegetables may be surprising, but they do contain ALA Omega-3s. Roasted or stir-fried, they also provide fibre, vitamin C, and support anti-inflammatory benefits for vegetarians.
Image Source: iStock
Thanks For Reading!