Plant Based Omega Sources

Vegan omega oil primarily sources its omega-3 fatty acids from plants, unlike traditional omega-3 supplements derived from fish. The critical component of vegan omega oil is alpha-linolenic acid (ALA), found in high concentrations in some plant ingredients listed below.

Flaxseed oil is one of the richest plant sources of alpha-linolenic acid.
Chia seed oil is also high in alpha-linolenic acid and great for heart and brain health.
Hemp seed oil contains a good balance of omega-3 and omega-6 fatty acids.
Perilla seed oil in comparison to other plant oils, exhibits one of the highest proportion of omega-3 fatty acids, which is between 54 and 64%.
Walnut oil is another great plant-based source of alpha-linolenic acid.
Algal oil is derived from algae, algal oil is unique among plant-based sources because it contains both EPA and DHA, similar to fish oil. This makes it a valuable vegan option for obtaining these specific omega-3 fatty acids.
Poppy seed oil has multiple benefits for the heart: their high content of essential fatty acids, such as omega-3 and omega-6, lower bad cholesterol (LDL) and triglycerides, while increasing good cholesterol (HDL).

Note: Perilla oil should be used as a cold press dressing, rather than a cooking oil. This is because oils high in polyunsaturated fats can oxidize with heat, forming harmful free radicals that contribute to disease, it also can be applied to most bottled oils. Instead cooking with them, it can be more beneficial to incorporate a high quality cold pressed version to your routine in small amounts