The 5 Best Plant Sources of Omega-3 Fatty Acids

Omega-3 fatty acids are essential needs of the body. Some of their major functions in the body include the following:

  • Helps to create healthy cell membranes.
  • Helps in proper development of the brain and nervous system, as well as their proper functioning.
  • Helps in the proper activities thyroid and adrenal glands.
  • Hormone production.
  • Helps to regulate blood pressure, liver function, create immune and inflammatory responses.

Omega-3 fatty acids are one of the most important fats in the human body that provide many health benefits.
Scientific studies have discovered that they do reduce inflammation, decrease blood triglycerides, including a reduction in the risk of dementia.
The best well-known sources of omega3 fatty acids are fish oil and fatty-fish like tuna, salmon and trout. However, there are plant based based omega-3 fatty acids, but they typically contain alpha-linolenic acid (ALA). Studies show that our body’s ability to convert ALA to the needed form to allow for easy absorption into the body is very limited.

Here are the best plant based sources of omega-3 fatty acids.

1)Chia Seeds:

Chia seeds contains a hefty dose of fiber and protein in each each serving. Chia seeds also provide a plant-based source of ALA omega-3 fatty acids. Studies have found that chia seeds can decrease the risk of chronic disease and inflammation when eaten as part of a healthy diet.
It can also remove bad cholesterol in the body and replace it with good ones.

2) Brussels Sprouts:

Aside their being rich in vitamin K, vitamin C and fiber, Brussels sprouts are also an excellent source of omega-3 fatty acids. Therefore, consuming Brussels Sprouts has a lot of health benefits.
A study has shown taking the Brussels sprouts regularly is associated with at least a 16% lower risk of heart disease.

3)Hemp Seed:

Hemp seed is a rich source of protein, iron, magnesium, and zinc. In addition to that, hemp seeds also contains about 30% oil and a good amount of omega-3s.
Studies confirms that the omega-3s in hemp seeds could benefit heart health.
They can do this by restricting the formation of blood clots while helping the heart recover after a heart attack.


Walnuts also contain a sizeable amount of healthy fats as well as ALA omega-3 fatty acids. Walnuts are noted to comprised about 65% fat by weight.
Many studies show that walnuts can help improve brain health because of their omega-3 content.
A study conducted in 2011 found that consumption of walnuts improved learning and memory.

Another study also found that consumption of walnuts had significant improvements in memory, motor development, learning and anxiety in mice with Alzheimer’s disease.


Flaxseeds provide heavy nutritional good amount of protein, fiber, magnesium and manganese in each serving. However, flaxseeds are also good sources of omega-3 fatty acid.
Several studies have shown that:-
a) Flaxseeds has many the heart-healthy benefits thanks mostly to their omega-3 fatty acid content.
b) Both flaxseeds and flaxseed oil reduce bad cholesterol in the body.
c) flaxseeds helps to lower blood pressure, especially in persons who have high blood pressure.

In conclusion, Omega-3 fatty acids are important and very essential to health. Incorporating them in your diets will benefit the body in many ways, especially as they’re safe, especially If you don’t eat fish because of personal preference.

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