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While being vegan limits omega-3 intake from seafood, it is possible to get adequate EPA, DHA and ALA from plant sources like flax, chia and algae. Let's examine the top vegan foods, oils and supplements to optimize omega-3 status on a plant-based diet.

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While meats supply a variety of nutrients, they cannot be counted on as significant sources of omega-3 fatty acids compared to seafood, plant oils, nuts and seeds.

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Cashews are very low sources of omega-3 fatty acids, providing just trace amounts of ALA. To meet your omega-3 needs, be sure to include regular servings of fatty fish, flaxseeds, walnuts, chia seeds, and oils like flaxseed oil in your diet.

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Nuts supply beneficial omega-6 fatty acids, as long as intake is balanced with anti-inflammatory omega-3 fats from seafood, oils, seeds and other sources.

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While chicken contains tiny amounts of beneficial omega-3 fatty acids, it cannot be considered a significant source compared to oily fish, plant oils, nuts and seeds.

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Getting enough anti-inflammatory omega-3 fatty acids is important for overall health and wellbeing. Use oils like flaxseed and chia at moderate doses to add extra heart-healthy omega-3 ALA to your diet.

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