10 Plant-Based Sources of Omega 3 Fatty Acids

Omega-3s are essential fatty acids in a healthy human diet. How essential you ask? Let’s dive into some of the key benefits of Omega 3s. 

What’s So Essential About Omega 3 Fatty Acids? 

Honestly, we could write a book about all the benefits of eating more Omega 3s. From fighting anxiety and depression, to improving eye and skin health, alleviating sleeping problems and reducing the risk of disease. But for the purpose of this article, we’ll focus on just a few of the many benefits of Omega 3s.

Studies have consistently found evidence that increasing Omega 3 intake can:

  • Reduce inflammation: Inflammation is your body’s natural response to infection or other harmful agents. However, when inflammation becomes long-term (or chronic) it can contribute to a plethora of illnesses including heart disease, cancer, and auto-immune diseases (such as Rheumatoid Arthritis and Type 1 Diabetes). The good news? Studies have consistently found a connection between higher Omega 3 intake and reduced inflammation. ​​
  • Improve brain health and function: A decline in brain function is expected as we age. Luckily, there are ways to preserve and prolong our brain health. Several studies link higher Omega 3 intake to a reduced risk of Alzheimer’s disease.
  • Reduce risk of heart disease: Heart disease is the world’s leading cause of death. Yet, researchers have observed low incidents of heart-related illness in communities that eat a lot of fish, which has been linked to Omega 3 consumption

Since your body can’t make Omega 3 fatty acids on its own, you must get them from consuming food or supplements. The National Academy of Medicine recommends 1.1g of Omega 3s per day for women and 1.6g per day for men.  

The most common source of Omega 3 fatty acids is fish and seafood. But if you’re following a plant-based diet, no problem! Omega 3s are found in plenty of other sources that are permitted on a vegetarian or vegan diet as well. 

Here are 10 plant-based sources of Omega 3s to add to your diet.

10 Plant-Based Sources of Omega 3 Fatty Acids 

Nuts & Seeds

  1. Ground flaxseed contains 2g of Omega 3s per tbsp, exceeding the daily recommendation. 
  2. Chia Seeds contain a whopping 800 mg of Omega 3s per tsp.
  3. Walnuts contain a lot of Omega 3s at 2.5g per ounce (which equals about 14 halves).


  1.  Brussels Sprouts contain 270mg of Omega 3s per cup. 
  2. Leafy greens (such as kale or spinach) contain approximately 120mg of Omega 3s per cup.
  3. Avocados contain 223mg of Omega 3s each.
  4. Winter squash contains 340mg of Omega 3s per cup of baked squash.


  1. Soybean Oil contains a staggering 900mg of Omega 3s per tbsp!
  2. Tofu: Derived from soybeans, tofu contains 495mg of Omega 3s per 3 oz serving. 
  3. Kidney Beans contain 100mg of Omega 3s per half cup

Round Out Your Nutrition with Natura Fiber

As our name would suggest, our product was designed around Omega-3 fatty acids, which we know are vital to our health. Yet, most North Americans aren’t getting enough. So, we created a product that would make it as effortless as possible to fill the gap between the average diet and the nutrients we need to live well. 

Natura Fiber is composed of nearly 90% ground flax seed, making it very high in essential omega fatty acids. (It’s also extremely high in fibre, which we could all benefit from).

Better yet? Natura Fiber compliments Keto, 0 Net Carbs, Paleo and Vegan lifestyles. And it’s so easy to add to the recipes you already make.