3 Plant-Based Omega-3 Fatty Acid Alternatives

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Wellness visionary & inspirational speaker, author of Let Your Fears Make You Fierce, & Founder of The Get Loved Up Community. My core mission is to promote daily self-care, oneness & eco-friendly living.

Hi, I'm Koya

What comes to mind when you think of foods that contain omega-3 fatty acids? You’re most likely thinking of fish. The health benefits of omega-3 fatty acids do wonders for your body. In fact, your body needs them to function.

When you’re on a plant-based diet, the misconception that you cannot obtain omega-3 fatty acids may be floating around, but I have some great news to tell you: There are plant-based alternatives that will give your body exactly what it needs!

Here are some that I recommend:


Brussel Sprouts

Brussel sprouts are probably one of the best plant-based sources of omega-3 fatty acids. Plant-based foods primarily contain a type of omega-3 fatty acid called alpha-linolenic acid (ALA), but unfortunately, that type of omega-3 fatty acid does not support your body as heavily as the fatty acids contained in fish or seafood do.

This means that you will need to obtain a higher amount of ALA omega-fatty acid in order to get the proper amount that your body needs to function. Brussel sprouts have around 135 mg of ALA in just a half cup serving, thus making it an excellent plant-based food to increase your omega-3 fatty acid intake!


Perilla Oil

If you are unfamiliar with perilla oil, it is an oil that is obtained from pressed, roasted seeds. Unlike oils like fish oil that are another common source of omega-3 fatty acids, perilla oil is entirely plant-based making it perfect for those on a plant-based diet.

The oil is mainly known for its ample amount of Vitamin E, an excellent antioxidant for the body. Just as brussel sprouts contain a large amount of alpha-linolenic acid (ALA,) perilla oil does as well.

Aside from being a source of omega-3 fatty acids, perilla oil is important because it can help lower blood pressure, reduce inflammation, improve the health of your skin, and even improve eye health.



Walnuts are great because they are an excellent snack to have with you when you’re on the go. On a plant-based diet, walnuts are a significant source of omega-3 fatty acids since only about ¼ cup holds the perfect amount of fatty acids your body needs per day.

Walnuts do wonders for your heart health so be sure to stock up on them for your pantry!

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