Omega-3 fatty acids are a healthy and essential type of fatty acids required to form hormones, lipids used to store the energy in adipose tissues. Fatty acids are a source of omega-3. 

The most popular sources for omega-3 fatty acids are fish oil, fatty fish like trout, salmon, and tuna. It can make it challenging for vegetarians and those who dislike the fish to get the required amount of omega-3 fatty acids to fulfill their needs.

But remember that fish is not the single source of omega-3 fatty acids. If you do not eat the fish because of dietary reasons or personal preference, you can add omega-3 fatty acids to your diet. You can take omega-3 rich foods or can also add supplements to your diet. 

The plant-based diet also offers you a significant amount of omega-3 fatty acids, including chia seeds, Brussels Sprouts, Algal Oil, walnuts, hemp seeds, Perilla Oil, and flaxseeds.

Is Fish or Fish Oil the Single Best Source?

Omega-3s are essential fatty acids that are required for the proper functioning of the body. Like human beings, animals are unable to synthesize the Omega-3 fatty acids in their body, we obtain them through food. 

Omega-3 fatty acids are also available in plants. For instance, flax seeds, walnuts, hemp seeds, chia seeds, edamame, algae, and seaweed are considered a rich source of omega-3 fatty acids. Thus, fish is not the single best source for Omega-3 fatty acids. 

So, if you are a vegetarian, no need to worry. You can get the required amount of fatty acids from the plant-based diet.

Benefit Of Omega-3 Fatty Acid

Omega-3 fatty acids play essential functions. A few of them are given below:

1. Used for the formation of cell walls
2. Improve the circulation of blood
3. Facilitates the oxygen intake and perform many other functions
4. It is beneficial for the health of the eye, heart, skin, and kidney
5. Helps in fighting against anxiety and depression
6. Improves brain health, especially during pregnancy
7. Reduce the symptoms of metabolic syndrome and  ADHD in children 
8. Improves the risk factor for heart diseases
9. Helps in fighting against inflammation 

Food Sources of Omega-3 Fatty Acid For Vegan

The plant-based omega three sources are preferred over non-veg sources. These plant-based sources are low in saturated fats. They have high-quality fatty acids, making them ideal for omega-3 fatty acids. 

The following are the plant-based omega three sources:

Seaweed And Algae

Seaweed and algae both are rich sources of omega-3 fatty acids. Both are the best plant-based sources for omega-3 fatty acids. It made algae oil supplement the best fish oil supplement alternative. 

Cooking Oil with Omega-3 fatty Acids

Using cooking oil with a high amount of omega-3 fatty acid is the most convenient way to increase its intake. And yet, not all cooking oil is good for high-temperature cooking, say sauteing. Rice bran oil and flaxseed oil are both high in omega-3 fatty acid and smoke point. What about salad dressing? Flaxseed oil will be your best choice.

Nuts And Beans: Walnut And Edamame

Nuts and beans are rich and cheap sources of omega-3 fatty acids. Walnuts are loaded with ALA omega-3 fatty acids. They contain 2.5 grams of alpha-linolenic acid, one of the three main types of omega-3 fatty acid, per ounce. 

Edamame is immature soybeans, which are very popular in Japan. It may surprise you that they are not only rich in omega-3 fatty acids, but they also contain a high amount of premium quality proteins. 

Seeds: Flex Seed And Chia Seeds

Seeds are the natural nutritional powerhouses. You can get an appreciable good amount of protein, fiber, manganese, and magnesium from them. For instance, flaxseeds contain 1.59 grams of omega-3 fatty acids per tablespoon; Chia seeds, on the other hand, have as high as 5 grams per ounce. 

Conclusion 

Animal-derived food is not the single-best source of omega-3 fatty acid. Also, they do not produce it themselves. Plant-based food or vegan food also offers a high amount of omega-3 fatty acids, which means we can be healthy in a cruelty-free way.

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