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Flaxseeds are one of the richest plant-based sources of ALA omega-3 fatty acids. They can be added to smoothies, oatmeal, yoghurt, salads or homemade energy bars. Ground flaxseeds are generally easier to incorporate into meals and digest than whole seeds.
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Walnuts are a convenient source of ALA and can make for a simple, nutritious snack. They can also be added to salads, oatmeal or homemade trail mixes. Since walnuts are calorie-dense, a small handful is usually enough to add healthy fats to your diet.
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Chia seeds are another excellent source of plant-based omega-3s. They also provide fibre, protein and several minerals, making them a nutrient-dense addition to your daily diet. You can soak them in water or milk to make chia pudding, or sprinkle them over breakfast bowls and smoothies.
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Hemp seeds contain ALA omega-3 fatty acids along with plant-based protein and minerals. Their mild, nutty flavour makes them easy to add to smoothies, salads, soups, yoghurt or breakfast bowls without significantly changing the taste of the dish.
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Soybeans and foods made from them, such as tofu and edamame, can contribute plant-based omega-3s to the diet. They are also rich in protein, making them particularly useful for people following vegetarian or vegan eating patterns. Add edamame to salads or stir-fries, or use tofu as a protein-rich ingredient in everyday meals.
