Are there any vegetarian sources for omega-3 fatty acids?

If your vegetarian diet doesn’t include fish, you may not be consuming enough of the essential omega-3 fatty acid called alpha-linolenic acid. Healthy food sources include: Fish, especially fatty fish such as salmon and sardines, walnuts, flaxseed and flaxseed oil, soybean and canola oil

Healthy Food - Walnuts in bowl, 91910327
Michaela Ballmann
Nutrition & Dietetics
Yes! In fact, though it is commonly thought that the EPA and DHA forms of omega-3 fatty acids come from fatty fish like salmon, the fish actually get their omega-3's from eating microalgae. Vegetarians can go to the source and take microalgae supplements.

The other option would be to eat the ALA form of omega-3's in foods like walnuts, canola oil, soybeans, and flax, hemp, and chia seeds. If you go this route, it is important to reduce the amount of omega-6 fatty acids (found in most vegetable oils such as sunflower, safflower, and corn oil) in order to improve the conversion of ALA to EPA and DHA.
Vandana  R. Sheth
Nutrition & Dietetics
Yes, there are vegetarian sources for omega 2 fatty acids. Flaxseed oil is one of the richest sources of plant based omega 3 fats (1 Tbsp provides 6.6mg omega 3 fat). Other plant sources of omega 3 fats include ground flax seeds, canola oil, walnuts, soybeans. 2 Tbsp ground flaxseeds provide 3.2mg, 1 Tbsp canola oil provides 1.6mg, 2 Tbsp chopped walnuts provide 1mg, 1 cup cooked soybeans provide 1.1mg of omega 3 fats.

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