Vegan omega 3 sources
Vegan Omega 3 Sources

7+ Vegan Omega 3 Sources, Alternative for Veganism | Vegan Omega 3 Sources – Veganism is a lifestyle that avoids products of animal exploitation, ranging from food to goods used daily.

Because it limits animal food intake, vegan practitioners are prone to a variety of health problems, especially nutritional deficiencies. This is because animal foods tend to contain more complete nutrients than plant foods.

Omega-3 is one of the nutrients that are more commonly found in animal foods, especially fish and marine products. However, some plant foods also contain these substances. Here is a list of alternative Vegan Omega 3 Sources that can be used as a reference for veganism.

Vegan Omega 3 Sources


Whole grains, particularly flaxseed, are well known as a good source of unsaturated fatty acids. The content of omega-3 in these seeds, even far exceeds salmon.

Flaxseed contains about 22 grams of omega-3s per 100 grams. Thus, consuming half a tablespoon of flaxseed, or about 5 grams, is sufficient for the needs of these fatty acids in a day.

Usually, these grains are consumed as a topping on pudding. In addition, these foods can also be created as a sprinkling of smoothies.

Chia seeds

Chia seeds are known to be good for weight loss which also nourishes the heart. In addition, these foods are an excellent source of plant-based ALA Omega-3 fatty acids, containing up to 5 grams in one serving. In addition to Chia seeds, some other grains contain good amounts of Omega-3s including flaxseeds.


Some algae-based foods, such as seaweed, nori, spirulina can also be a rich source of omega-3 fatty acids. Foods contain AHA and DHA, which are good for supporting brain and cognitive function.


Nuts in general are one of the sources of vegetable protein. That’s why those of us who usually go to gym must often be encouraged to eat nuts to build muscle. Well, but as it turns out, the nutrition of nuts does not only get there. Nuts such as kidney beans, walnuts, and soybeans turned out to have a fairly high omega 3 content as well. And apparently, processed soy foods such as tofu and tempeh can also be used as a solution for our omega 3 needs.


In addition to foods that nourish the brain and heart, walnuts are an excellent source and rich in Omega-3 rich acids, containing as much as 3.34 grams of omega-3 fats, including AHAs.


In addition to containing Omega-3s, soybeans also have a high content of fiber, riboflavin, folate, Vitamin K, magnesium, and potassium. In 100 grams of soybeans contained 1,443 mg of Omega-3.


Edamame is one of the food sources of omega-3s in addition to fish which is quite popular. Edamame has a high concentration of alpha-linolenic acid (AHA) which can be converted by the body to EPA and DHA. They are not only rich in omega-3s but also a good source of vegetable protein. Edamame beans are whole soybeans that are still young when harvested. This nut has not been removed from the skin, it is still green and has a savory taste.

Edamame is a whole protein source that provides all the essential amino acids the body needs.

Green vegetable

Green vegetables such as spinach, cauliflower, and broccoli also have a fairly high omega 3 content. Wow, it means that you who like to eat this type of vegetables are very lucky. In addition to cooking, green vegetables can also be made juice. In addition to healthy, drinking juice in the morning certainly makes us fresh.


Although it does not contain large amounts of Omega-3s as do nuts and seeds, cabbage contains high levels of Vitamin C and K, as well as fiber that is beneficial for lowering the risk of heart disease and obesity. In a cup of cabbage contained 88 mg of Omega-3.

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Last Updated on May 2, 2022 Reviewed by Market Health Beauty Team

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