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An essential part of our diet, omega-3 fatty acids have a lot of health benefits. Whether it is heart health or brain health, these acids play an important role in improving overall health. 

Plant-based Omega-3: An option for the vegetarians

The popular sources of Omega-3 fatty acids may not be vegetarian or plant-based but that does not mean that these sources don’t exist. Before we dive deep into plant-based sources of Omega-3 and why you should choose them, let’s discuss the three types of Omega-3 fatty acids. 

Three main types of Omega-3

Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA) are the three main types of omega-3. ALA needs to be converted to EPA and DHA for it to give health benefits to the body as it is not as active.

However, there is a catch. Your body has limited capacity to convert ALA to DHA and EPA. As little as 5% of ALA is transformed into EPA, and around 0.5% of ALA is converted to DHA.

The need to consume foods rich in EPA and DHA is necessary. Also to be noted; is the fact that if your diet has high levels of omega-6 in comparison to omega-3, you can increase the chance of getting inflammation which can put you at risk of disease.

What are the best food sources of plant-based omega-3 fatty acids?

Here, we have a list of plant-based foods that contain omega-3 and their benefits,

Chia Seeds
A good source of fibre and protein, they contain ALA omega-3 fatty acids. When eaten as a part of the regular diet, they cut down on the risk of chronic disease. In 2007, a study conducted on animals showed that chia seeds decrease triglycerides and improve levels of HDL or the good cholesterol and omega-3 in the blood.

Algal Oil
The oil is sourced from algae and is a stand-alone vegan source of DHA and EPA. A study shows that Algal oil is akin to consuming seafood in terms of nutrition. It has been found that algal oil leads to the enhancement of memory. While algal oil supplements are easy to find in pharmacies, it is a better bet to opt for certified, clean, plant-based nutrition with OZiva Omega Multi, which is packed with all the three essential Omega-3 fatty acids.

Brussels Sprouts
Brussel sprouts contain a lot of vitamin K, Vitamin C and fibre. They are a very good source of omega-3. When cooked, brussels sprouts have three times the nutrients, giving around 135 mg of omega-3 in around half a cup of the vegetable. They can lower your risk of heart disease by 16%.

Other Omega-3 plant-based food sources
Walnuts, flaxseeds, perilla oil, canola oil and hemp seeds are some of the other plant-based food items that contain omega-3.


There is no arguing the fact that your body needs these essential nutrients. If you think that you are unable to fit these food sources in your daily diet, you can choose OZiva Omega Multi and get it on our website. 


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