Omega-3 fatty acids are essential for brain function, heart health, and reducing inflammation. While fish is a common source, vegetarians can obtain omega-3s from various plant-based foods. Here are seven vegetarian-friendly options rich in omega-3s:

Flaxseeds

Flaxseeds are among the richest plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. One tablespoon of flaxseeds provides approximately 2,350 mg of ALA.

Chia Seeds

Chia seeds offer about 5,000 mg of ALA per ounce, supporting heart health and reducing inflammation.

Hemp Seeds

Three tablespoons of hemp seeds contain around 3,000 mg of ALA, promoting cardiovascular and immune system health.

Walnuts

Walnuts provide approximately 2,570 mg of ALA per ounce, beneficial for brain function and heart health.

Brussels Sprouts

Cooked Brussels sprouts offer about 135 mg of ALA per half-cup, aiding in reducing heart disease risk.

Algal Oil

Algal oil supplements supply 400–500 mg of DHA and EPA, essential omega-3s for brain and eye health.

Edamame

Half a cup of edamame provides approximately 280 mg of ALA, supporting heart health and cholesterol management.

Incorporating these foods into your diet can help ensure adequate omega-3 intake without relying on fish or animal products.