How Do Vegans Get Omega-3s?

Sarah Von Alt|
March 28, 2018
How Do Vegans Get Omega-3s?

Omega-3 fatty acids are essential for overall health, including eye, heart, and brain function. And while most of us have been led to believe that fish are the primary source of omega-3s, their flesh is often rife with industrial pollutants, including heavy metals mercury, lead, and cadmium—and fish are victims of egregious cruelty.

The good news for you, and the countless fish subjected to horrible treatment, is that you don’t need to eat fish to obtain omega-3s. Instead, you can get them directly from where many fish do… from plants.

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

• Seeds

Many seeds—especially flax, chia, and hemp—are packed with healthy omega-3s. Plus, they’re great sources of fiber! Add them to trail mix, salads, or smoothies. You can even use ground flax as an egg replacer!

• Walnuts

These nuts are a great source of omega-3 fatty acids, magnesium, and antioxidants. Add them to salads or oatmeal, or just eat them by the handful! And if you’re feeling adventurous, try your hand at a plant-based pâté.

• Soy Foods

Soybeans are a great source of vegan protein, calcium, AND omega-3s, so be sure to include some edamame, tofu, and tempeh in your diet. Why not try making a yummy tofu scramble?

• Leafy Green Vegetables

While leafy greens are not the best sources of omega-3s, some greens, like broccoli and Brussels sprouts, do contain these fatty acids. Plus, they have a host of other important nutrients, like calcium and vitamin C!

• Supplements

If you’re still worried about getting enough omega-3s, you can easily take vegan microalgae supplements. These have all the health benefits people seek from fish, without the contaminants or the cruelty.


Research continues to prove that a nutritious plant-based diet is beneficial for your health. A vegan diet is a win-win situation: You get to live a longer, healthier life while letting animals live theirs.

Click here for eight vegan recipes packed with omega-3s!

Get Your Free Vegetarian Starter Guide

Get Your Free Vegetarian Starter Guide

Something went wrong, please try again.

Something went wrong, please try again.

Something went wrong, please try again.

Submit your story

Fill out the form

Thanks for signing up!

First Name

Invalid field format

Last Name

Invalid field format

Occupation

Invalid field format

Photo

(image only: JPG or PNG, less than 300KB)

Invalid field format

Country

Invalid field format

Story

Invalid field format