Plant Based Omega 3 Sources

Here’s the top 10 plant based omega 3 sources.


These little gems are the highest source of omega 3 on the planet… 17 times more than wild salmon!

By eating the entire seed you also get beneficial plant based protein and fibre.

Savi Seeds are a satisfying snack and a great way to increase the amount of essential omega 3 fatty acids in your diet.

Hemp Seeds:

Rich in both essential fatty acids: omega 6 and omega 3 hemp seeds have an ideal ratio of the two omegas (3:1).

Sprinkle raw hemp seeds on salads and soups to inject some of these healthy fats into your diet. Your body will love you for it.

Chia Seeds:

Chia Seeds a good omega 3 fatty acids vegan source, these very small seeds are also a good source of protein and fibre.

Because they can absorb almost 10 times their weight in water, you can create a healthy alternative to tapioca pudding by soaking 1 Tbsp in 1 cup of non-dairy milk with a bit of stevia to taste.


Walnuts are an excellent source of anti-inflammatory omega 3 essential fatty acids, in the form of alpha-linolenic acid (ALA).

They are also rich in antioxidants and a very good source of manganese and copper.

Other minerals provided by walnuts include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium, zinc and some vitamin B6 in limited amounts.

Walnuts also contain antioxidant and anti-inflammatory compounds.

Coconut Oil:

Historically, coconut oil was thought to be unhealthy because it is high in saturated fat.

We now know that it is actually rich in medium chain triglycerides which are readily burned for fuel in the liver, bypassing fat storage.

Always look for virgin coconut oil instead of refined versions (which can be partially or fully hydrogenated, thereby eliminating any positive health benefits).

Coconut oil can also withstand high heats without oxidizing – making it an ideal cooking oil for any frying you need to do.


This fruit is rich in heart-healthy monounsaturated fats.

Avocado is also a hearty source of fibre and contains nearly 20 vitamins and minerals.

Slice ⅕ an avocado on sprouted grain toast, top a salad with it, or blend it into a smoothie for extra rich and creamy goodness.


Rich in protein and monounsaturated fat, just one ounce of almonds also provides 35% of your daily needs of antioxidant vitamin E.

Swap out your peanut butter for almond butter without sacrificing the nutty taste.

Sunflower Seeds:

These tiny seeds are acceptable forms of monounsaturated fat if you are allergic to nuts.

Plus, they pack a good punch of vitamins and minerals, including manganese, magnesium, copper, selenium, phosphorus, vitamin B1, vitamin B6 and folate.

Brazil Nuts:

Not only are Brazil nuts a source of heart-healthy monounsaturated fat but they are rich in the antioxidant mineral selenium, which provides a powerful defense against free radical damage.

Cacao Nibs:

Take cocoa beans, roast them, break them into small pieces and you have cacao nibs.

They provide a healthy dose of monounsaturated fat, magnesium and antioxidants as well as serving to satisfy your sweet tooth.

Add them to oatmeal, smoothies or fruit!

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