Some Great Plant-Based Sources Of Omega 3
Vegans can obtain the essential Omega 3 fatty acid ALA directly from food, and there are excellent plant-based sources available, some of which are set out in the table below, with the amounts of ALA shown based on typical serving sizes. The overall recommended daily intake depends on gender and whether or not Omega 3 supplements are used.
|
Food
|
ALA Per Serving
|
|---|---|
|
Flaxseed
|
1.56g per 10g
|
|
Flaxseed oil
|
2.67g per 5ml
|
|
Chia seeds
|
1.78g per 10g
|
|
Walnuts
|
2.25g per 30g
|
|
Hemp seeds
|
0.87g per 10g
|
|
Rapeseed oil
|
0.96g per 10ml
|
|
Baked beans
|
0.56g per 400g
|
|
Edamame beans (in pods)
|
0.31g per 200g
|
|
Kidney beans (tinned, drained)
|
0.19g per 250g
|
