The Tamesis
There are many reasons why you might be deficient in omega-3s—you’re a vegetarian, don’t like fish, or have allergies—but luckily, there’s a simple solution. Oily fish like salmon aren’t the only source of essential nutrients that are important for the health of your brain, heart, eyes, and more. Plant-based foods also contain a type of omega-3 called ALA.
According to the National Institutes of Health, “Experts have not established recommended levels of omega-3 fatty acids other than ALA.” The NIH notes that current guidelines recommend 1.6 grams of ALA per day for adult men and 1.1 grams of ALA per day for adult women. These recommendations increase during pregnancy (1.4 g) and lactation (1.3 g).
Read on for six omega-3-rich plant-based foods that can help you achieve your goals.
linseed oil
According to the NIH, 1 tablespoon of flaxseed oil contains 7.26 grams of ALA. In addition to providing omega-3s, supplementing with flaxseed oil can improve the skin barrier. Flax seeds themselves are also high in fiber, which can lower cholesterol and improve gut health and digestion. Both taste great in smoothies or on top of salads, but it should be noted that if you’re specifically interested in omegas, the oil is the more bioavailable form. (The NIH reports that one tablespoon of whole flaxseed has about 5 grams less ALA, at 2.35 grams).
chia seeds
According to the USDA, one ounce of chia seeds contains 5.05 grams of ALA. It also contains 4.68 grams of protein and 9.75 grams of fiber per ounce, along with other vitamins and minerals, making it a complete nutritional source.
cannabis seeds
According to the USDA, three tablespoons of hemp seeds contain 2.6 grams of ALA, along with nearly 9.5 grams of protein, 210 milligrams of magnesium, and 360 milligrams of potassium. To put things into perspective, that’s more protein than a large egg, about two-thirds of the recommended daily magnesium intake for women over 30, and about 85 percent of the potassium content of a medium-sized banana. Harvard Medical School reported in 2019 that hemp seeds also contain omega-6 fatty acids (another source of healthy fats), which can lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol).
Walnut
According to the NIH, one ounce of walnuts contains 2.57 grams of ALA. Walnuts are also a great source of polyphenols, which are powerful antioxidants that help reduce inflammation and oxidative stress and help lower LDL cholesterol, among other benefits, according to a 2023 study published in the journal Nutrients.
soybean oil
The National Institutes of Health (NIH) reports that one tablespoon of soybean oil contains 0.92 grams of ALA. Similar to flaxseed, soybean oil is more bioavailable than cooked whole soybeans. According to the USDA, 1 cup of mature, dry-roasted soybeans contains 1.34 grams of ALA, which is less than what 2 tablespoons of oil provides (1.84 grams). Although seed oils have received negative attention in recent years, moderation is paramount, according to a 2025 article from Harvard Medical School, which states, “Sauteing a few tablespoons for sautéed vegetables or salad dressings is a healthy choice.”
