Flaxseeds are an excellent source of omega-3s, containing over 7,000 milligrams per tablespoon. They can be sprinkled on oatmeal, blended into smoothies, or used as an egg substitute in baking recipes.
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Chia seeds are another great source of omega-3s, with over 4,000 milligrams per tablespoon. They can be used in many of the same ways as flaxseeds, or added to yogurt, pudding, or oatmeal.
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Hemp seeds are also rich in omega-3s, with over 2,500 milligrams per tablespoon. They can be added to salads, smoothies, or used to make hemp milk.
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Walnuts are a great plant-based source of omega-3s, containing about 2,500 milligrams per ounce. They can be eaten as a snack, added to salads, or used in baking.
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Algae, such as seaweed and spirulina, are some of the only vegan sources of DHA and EPA, two types of omega-3s that are typically found in fish. Algae can be eaten as a snack, added to soups or stews, or used as a supplement.
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Brussels sprouts are a cruciferous vegetable that are also high in omega-3s, with over 130 milligrams per 1/2 cup. They can be roasted, steamed, or sautéed with garlic and olive oil.
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Kale is another cruciferous vegetable that is a good source of omega-3s, with over 100 milligrams per 1/2 cup. It can be added to salads, smoothies, or used in soups.
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Soybeans are a plant-based source of omega-3s, with over 350 milligrams per 1/2 cup. They can be used to make tofu, tempeh, or added to stir-fries and salads.
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