Vegan Foods High In Omega 3

Omega- 3 is a type of fatty acid that is considered to be an essential type of fat.

These types of fatty acids have many health benefits and it is incredibly important for all of us to try to incorporate omega-3 rich foods into our meal plans.

Table of contents

In this post, we are going to have a look at the following:

  • The health benefits of Omega-3 fatty acids.
  • 7 vegan foods high in Omega 3.
  • Information on each of the 7 vegan foods, with links to where you’ll be able to purchase each product online.



Health Benefits Of Omega 3

1) Fight depression and anxiety (*)

2) Promotes eye health (*)

3) Brain health during pregnancy (*)

4) Improves risk factors for heart disease (*)

5) Reduce symptoms of ADHD (*)

6) Fights inflammation (*)

7) Assists in fighting against auto-immune diseases (*)

8) Can help prevent cancer (*)

Vegan Foods High In Omega 3

1) Seaweed & Algae

Seaweed and algae are an important source of Omega-3 for both vegetarians and vegans alike.

There are various types of algae/ seaweed, namely:

Nori which is normally used in sushi dishes

Seaweed in the form of a crispy snack

Chlorella and spirulina which can be added to your morning vegan smoothie.

Apart from their high omega-3 content, seaweed and algae are also high in protein and are jam-packed with healthy antioxidants and antidiabetic properties.

Spirulina featured in one of my posts where I discussed the 5 healthiest superfoods. Feel free to check it out.


Purchase organic Clearspring Atlantic sea salad online here.


2) Chia Seeds

Chia seeds have found their way onto a number of my vegan nutrition posts. So it comes as no surprise to me that this amazingly healthy seed claims a spot on this list of the top 7 vegan foods high in omega 3.

You can use chia seeds as a healthy addition to meals such as salad, granola bars, smoothies, and when you mix chia seeds with water, it can be used as an egg substitute for us vegan folk.


You can purchase organic chia seeds online here.


3) Walnuts


Walnuts are a great source of healthy fats, including Omega-3 fatty acids. 

People can enjoy these healthy nuts on their own, or you can incorporate them into your favourite salad, snack bar or even bake your own vegan walnut bread.


You can purchase organic walnuts online here.


4) Edamame Beans

Next on this list of vegan foods high in Omega 3 is the edamame bean.

Edamame beans are very popular in places like Japan and China. The bean is actually an immature soybean and they are rich in plant-based protein.

You can use edamame beans as a side dish or add them to your favourite salad.

I would recommend steaming as the preferred cooking method of these healthy beans.


You can purchase organic edamame beans online here.


5) Kidney Beans

Kidney beans are a versatile bean that can be used in a number of vegan recipes including curries, stews, salads or they can simply be added to rice as a protein-rich side dish.


You can purchase organic kidney beans from Komati Foods by using their online service here.


6) Flaxseeds

Flaxseeds are one of the healthiest seeds- and foods in general- that people can eat. 

They are rich in various essential nutrients such as- fiber, protein, magnesium, manganese, and of course Omega 3.

Incorporate flaxseeds into your meal plan for optimal immune system health.


You can purchase organic flaxseeds online here.


7) Brussel Sprouts


Last on today’s list is a vegetable that the majority of people aren’t too keen on.

I for one, absolutely love brussel sprouts. But I have noticed over the years that it is rather rare to find other people who hold the same feelings as I do towards these healthy green vegetables.

Apart from the high Omega-3 content, brussel sprouts are also rich in vitamin C and vitamin K. 

I like to eat my brussel sprouts by themselves, as a side dish or I “chuck” them into my favourite vegetable stew. 


You can purchase organic brussel sprouts online here.



Thanks for taking the time to read through this post. I hope you found it interesting and helpful.

If you know of any other vegan-friendly sources of Omega-3 please share in the comments below.

If you want to learn some of my best vegan recipes or check out some more vegan nutritional tips- feel free to visit these post categories:

Please note: comments will only reflect once they have been approved.

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