Omega 3 Rich Foods: Beyond the Sea

Omega 3 Rich Foods: Beyond the Sea

Omega-3 fatty acids are the equivalent of nutritional gold. That’s because they are nature’s anti-inflammatory nutrients and are used in most chemical functions in the body. While fatty fish is frequently considered the best source of this essential fatty acid, it is not the only source. If you’re looking for some plant-based sources of Omega-3s, be sure to check out the following 17 vegan food sources:


One ounce of chia seeds contains 4915mg of Omega-3s.  Try our Chocolate Ginger Chia Pudding or Matcha Chia Pudding for a full serving of chia seeds! 


One ounce of hemp seeds provides 1100 of Omega-3s.


One cup of cooked spinach has 352 mg of Omega-3s. Whip up a Spinach Juice with 2 full cups of raw spinach! 


One cup of cooked squash contains 338 mg of Omega-3s. This Stuffed Acorn Squash recipe has a double dose of Omega-3s--Squash and cauliflower! 


One cup of cooked cauliflower contains 208 mg Omega-3s. Try Roasted Curried Cauliflower for a delicious side dish.


One cup of fresh blueberries contains 174 mg of Omega-3s.


One cup of cooked wild rice contains 156 mg Omega-3s.


One quarter cup of walnuts contains 2700 mg of Omega-3s.  Paleo High Fiber Breakfast Cookies have 1 tablespoon of walnuts per cookie! 


A one ounce serving of cashews contains 221 mg of Omega-3s.  We love our Cream of Broccoli and Cashew Soup recipe! 


A one ounce serving of sesame seeds contains 105 mg of Omega-3s.


One tablespoon of spirulina powder contains 58 mg of Omega-3 fatty acids.


One quarter cup of pumpkin seeds contains 40 mg of Omega-3s.


One tablespoon of mustard oil has 826 mg Omega-3s; however, mustard oil should not be used in higher doses due to possible liver toxicity.


The recommended daily dose of Omega-3s varies wildly, depending on age, health, pregnancy, gender and diet.  If a person is dealing with specific health concerns, the numbers may increase. The body can convert ALA to EPA and DHA, although there is some concern about how effectively ALA converts to DHA.  Additionally, the ratio of Omega-3s to Omega-6s plays a significant role. While it is about 1:30 in most people’s diets (with far more Omega 6s than 3s) it should be closer to a 1:1 ratio.

The bottom line is, most Americans could use more Omega-3s! What will you try today to incorporate more Omega-3 rich foods into your diet? 





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