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The 8 Healthiest Plant-Based Sources of Omega-3

Flax Seeds

Flax provides more ALA omega-3 fatty acids than any other food, with more than double the daily recommendation in a tablespoon and seven times in flaxseed oil.


Walnuts may be the healthiest superfood. The Food Science and Nutrition revealed walnuts lower blood pressure, help us lose and maintain weight, age better, and improve gut health. 

Seaweed and Algae

Seaweed, spirulina, nori, and chlorella contain omega-3s. These meals are one of the few plant-based sources of EPA and DHA omega-3s, thus vegans and certain vegetarians need them.

Canola Oil

People have strong opinions about the best cooking oil, but we recommend canola. One tablespoon of canola oil delivers 1.28g of omega-3s, more than a day for women.

Hemp Seed

We appreciate hemp seeds' nutrients. The USDA says three tablespoons of hemp seeds provide more than half your daily omega-3s


If you're not allergic to soy, edamame is another healthful powerhouse. A half-cup of edamame delivers 20% of your omega-3 fat, protein, fiber, and other nutrients.

Kidney Beans

Kidney beans are worth eating despite delivering only 10% of your plant-based omega-3s. Kidney beans provide plant protein and fiber to keep you full until lunch. 

Chia Seeds

Finally, one ounce of chia seeds contains 5 grams of omega-3s! The superfood list includes chia seeds for good reason.

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