Omega 3 fatty acids are the equivalent of nutritional gold.If you’re looking for some plant-based sources of Omega 3s, be sure to check out the following 17 vegan food sources, not in any particular order due to portion size variation and variations in measuring different food types:
Flax Seeds– One ounce of flax seeds contains 6388mg of Omega 3 fatty acids.
Chia Seeds—One ounce of chia seeds contains 4915mg of Omega 3s.
Hemp Seeds– One ounce of hemp seeds provides 1100 of Omega 3s.
Spinach—One cup of cooked spinach has 352 mg of Omega 3s.
Winter Squash—One cup of cooked squash contains 338 mg of Omega 3s.
Cauliflower—One cup of cooked cauliflower contains 208 mg Omega 3s.
Blueberries—One cup of fresh blueberries contains 174 mg of Omega 3s.
Wild Rice—One cup of cooked wild rice contains 156 mg Omega 3s.
Mangoes—One mango contains 77 mg Omega 3s.
Honeydew melon—One cup of honeydew melon contains 58 mg Omega 3s.
Walnuts—One quarter cup of walnuts contains 2700 mg of Omega 3s.
Tofu—One four ounce serving of tofu contains 600 mg of Omega 3s.
Cashews—A one ounce serving of cashews contains 221 mg of Omega 3s.
Sesame Seeds—A one ounce serving of sesame seeds contains 105 mg of Omega 3s.
Spirulina—One tablespoon of spirulina powder contains 58 mg of Omega 3 fatty acids.
Pumpkin Seeds—One quarter cup of pumpkin seeds contains 40 mg of Omega 3s.
Mustard Oil—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.