Vegan Sources of Omega-3s

by Jenny Sugar 1

I don't eat fish very often, so my very concerned mother said, "You're not getting enough omega-3s!" I assured her that this healthy fat is found in many other foods besides a tuna salad sandwich. If, like me, fish doesn't make it onto your plate regularly, you can easily obtain the recommended amount — 1.1 grams (1,100 mg) a day. Just make sure you're including these vegan foods in your diet.

1. Flaxseed products: One tablespoon of whole flaxseeds has 2.3 grams, one tablespoon of ground flaxmeal has 1.6 grams, and one tablespoon of organic flaxseed oil has a whopping eight grams of omega-3s.
2. One tablespoon of chia seeds sprinkled on your cereal or salad provides 2.5 grams of this healthy fat.
3. Hemp products: Two tablespoons of creamy hemp seed butter offers 2.5 grams of omega-3s, and one cup of creamy Hempmilk contains 0.9 grams.
4. Cooking oils: One tablespoon of canola oil offers 0.8 grams of omega-3s, while the same amount of olive oil may not have much, 0.1 grams, but if you cook with it often, the omega-3s will add up.

Keep reading to see the other vegan sources.

5. Top your salad or oatmeal with 1/4 cup of walnuts and you'll obtain 0.6 grams of omega-3s.
6. Snack on one cup of edamame (soybeans) and you're 0.6 grams closer to reaching your RDI.
7. The one cup of kidney beans in your bowl of soup or rice and beans gives you 0.3 grams of omega-3s.
8. Two cups of Silk DHA Omega-3 & Calcium soymilk in your morning cup of cereal offers 0.06 grams of omega-3s (from flax oil).