8 Best Vegan Alternatives for Omega 3


For pescatarians and non-vegetarians, it is easy to get their Omega 3 through fish. However, vegetarians wonder what are the best vegan alternative for fish as their source of Omega 3. Lately, Omega 3 has turned highly popular due to the various health benefits associated with it. The human body needs fats which it produces from supplementary fats or raw materials. However, Omega 3 fatty acids are essential fats which the human body cannot produce from scratch but must obtain them from sources of food.

Following are the list of vegan alternative sources of Omega 3.

1. Flax seeds

This is the best and rich source of Omega 3. Even flax seed oil can be consumed for the nutrient. These even help in reducing cholesterol levels especially in women.

2. Mustard oil

Surprisingly, most were not aware that Omega 3 could be abundantly found in mustard oil. You can replace your current oil with mustard oil. If you do not wish to use it as your basic oil simply add it to your salads.

3. Leafy green vegetables

The best alternative for vegetarians is leafy vegetables. Start adding leafy greens such as spinach and kale to your diet.

4. Herbs and Spices

Most of the herbs and spices contain a good amount of Omega 3 such as cloves and oregano. Adding these to your diet can potentially increase the nutrition level, however depending on the spices alone for Omega 3 nutrient is not the best option.


5. Cabbage family

Brussels sprouts, broccoli, and cauliflower have a remarkable amount of Omega 3 present. The vegetables in cabbage family are a rich source of many other nutrients as well.

6. Mangoes

Almost everyone is a fan of the mango fruit. Here’s another reason to love the fruit and start gorging on them as they have Omega 3 content all need.

7. Berries

Along with nutrient sources like vitamins, minerals, and antioxidants, berries are well known as being the vegetarian source of Omega 3.

8. Walnut

Walnuts are best for your heart and another supplement for Omega 3. It is best to snack on some walnut to feel energized simultaneously acquiring all the good nutrients.