14 Best Foods High in Alpha-Linolenic Acid for Omega-3 Intake

Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid found primarily in plant-based foods. Omega-3s play a vital role in heart health, brain function, inflammation regulation, and overall well-being. While DHA and EPA—the long-chain omega-3s found in fish—get most of the attention, ALA is an important source of omega-3s for those who follow plant-based diets or simply want to add more variety to their omega-3 intake. The body can convert ALA into DHA and EPA, though the conversion rate is relatively low, which is why consuming foods high in ALA is important to ensure adequate omega-3 levels.

In this article, we’ll explore the 14 best foods high in alpha-linolenic acid that can help increase your omega-3 intake and provide numerous health benefits.

1. Flaxseeds

Flaxseeds are one of the richest plant-based sources of alpha-linolenic acid (ALA). Just one tablespoon of ground flaxseeds provides around 2.35 grams of ALA, making it one of the best options for boosting omega-3 intake. Flaxseeds are also rich in fiber and lignans, which support heart health and reduce the risk of cancer.

Flaxseeds can be added to smoothies, yogurt, oatmeal, or baked goods. To get the most ALA benefits, it’s best to consume flaxseeds ground, as the whole seeds may pass through the digestive tract undigested.

Additional Benefits:

• Supports heart health: ALA in flaxseeds helps reduce cholesterol levels and lowers the risk of heart disease.
• Promotes digestive health: Flaxseeds are rich in fiber, which aids digestion and promotes regular bowel movements.
• Rich in antioxidants: Lignans in flaxseeds offer antioxidant properties that protect cells from oxidative stress.

2. Chia Seeds

Chia seeds are another excellent source of ALA, providing approximately 5 grams of omega-3s per ounce. These tiny seeds are nutrient-dense, packed with fiber, protein, and antioxidants. Chia seeds are also great for improving heart health, reducing inflammation, and supporting digestive health.

Chia seeds can easily be incorporated into your diet by adding them to smoothies, yogurt, or even water. They also work well as a thickening agent in recipes for puddings or sauces due to their gel-like consistency when soaked.

Additional Benefits:

• Promotes heart health: Chia seeds are rich in omega-3s, which help lower cholesterol and reduce blood pressure.
• Supports weight management: The high fiber content in chia seeds helps promote satiety and reduce overeating.
• Enhances digestion: Chia seeds support gut health by providing soluble fiber, which aids in digestion and regularity.

3. Walnuts

Walnuts are one of the best sources of ALA among nuts, providing about 2.5 grams of ALA per ounce (approximately seven walnuts). Walnuts are also rich in antioxidants and polyphenols, which support heart health, reduce inflammation, and protect against oxidative stress.

Adding walnuts to your diet is easy—they make a great snack on their own, or you can add them to salads, oatmeal, or baked goods for a crunchy, nutrient-packed boost.

Additional Benefits:

• Supports brain health: Omega-3s in walnuts are essential for brain function and may reduce the risk of neurodegenerative diseases.
• Reduces inflammation: Walnuts have anti-inflammatory properties that can help reduce inflammation throughout the body.
• Promotes heart health: The combination of omega-3s, fiber, and antioxidants in walnuts supports cardiovascular health.

4. Hemp Seeds

Hemp seeds are another excellent source of ALA, providing about 0.9 grams of omega-3 fatty acids per tablespoon. These seeds are also rich in protein, magnesium, and iron, making them a nutritional powerhouse. Hemp seeds have a well-balanced ratio of omega-3 to omega-6 fatty acids, which supports inflammation regulation and overall health.

Hemp seeds have a mild, nutty flavor and can be sprinkled on salads, yogurt, or smoothies. They’re also a great addition to homemade energy bars or as a topping for oatmeal.

Additional Benefits:

• Supports muscle recovery: Hemp seeds are high in protein, which helps repair and build muscle tissue.
• Improves skin health: The healthy fats in hemp seeds help keep skin hydrated and may reduce inflammation and acne.
• Boosts energy levels: Hemp seeds provide a balanced mix of omega-3s and omega-6s, supporting energy and endurance.

5. Perilla Oil

Perilla oil, derived from the seeds of the perilla plant, is a rich source of ALA, with approximately 9 grams of ALA per tablespoon. It is commonly used in Korean cuisine and is becoming popular in other parts of the world for its health benefits. Perilla oil has a slightly nutty flavor and can be used in salad dressings or as a finishing oil for cooked dishes.

Perilla oil is highly effective in improving cholesterol levels, reducing inflammation, and supporting cognitive function, making it a valuable addition to a diet focused on omega-3 intake.

Additional Benefits:

• Supports heart health: Perilla oil helps reduce LDL cholesterol levels and supports overall cardiovascular health.
• Reduces inflammation: ALA in perilla oil has anti-inflammatory properties that help reduce joint pain and stiffness.
• Boosts brain function: Perilla oil may support cognitive health and reduce the risk of neurodegenerative diseases.

6. Brussels Sprouts

Brussels sprouts, like other cruciferous vegetables, contain ALA along with a host of other nutrients such as vitamin K, vitamin C, and fiber. One cup of cooked Brussels sprouts provides about 0.1 grams of ALA, making them a good source of plant-based omega-3s.

In addition to their ALA content, Brussels sprouts are rich in antioxidants that help protect the body from oxidative stress and inflammation, making them an excellent choice for improving both heart health and digestion.

Additional Benefits:

• Promotes heart health: The omega-3s in Brussels sprouts, along with their fiber and antioxidants, support cardiovascular health.
• Fights inflammation: Brussels sprouts have anti-inflammatory properties that help reduce inflammation in the body.
• Improves digestion: The fiber in Brussels sprouts supports gut health and promotes regularity.

7. Canola Oil

Canola oil is one of the most accessible sources of ALA, providing approximately 1.3 grams of ALA per tablespoon. It’s often used in cooking, baking, and salad dressings due to its neutral flavor and high smoke point. Canola oil is an easy way to incorporate more omega-3s into your diet.

While canola oil is high in ALA, it’s important to use it in moderation and choose cold-pressed or unrefined varieties to avoid highly processed versions that may contain trans fats.

Additional Benefits:

• Supports heart health: Canola oil helps reduce LDL cholesterol levels and supports heart function.
• Versatile in cooking: With its high smoke point, canola oil can be used for a wide variety of cooking methods without breaking down.
• Provides balanced fats: Canola oil offers a good ratio of omega-3 to omega-6 fatty acids, supporting overall health.

8. Edamame

Edamame, or young soybeans, are a great plant-based source of protein and provide a significant amount of ALA—about 0.28 grams of ALA per half-cup serving. In addition to omega-3s, edamame is packed with fiber, iron, and calcium, making it a nutrient-rich food that supports overall health.

Edamame can be enjoyed steamed as a snack, added to salads, or mixed into stir-fries for an easy and nutritious omega-3 boost.

Additional Benefits:

• Supports muscle health: The high protein content in edamame helps support muscle repair and growth.
• Promotes bone health: Edamame is rich in calcium and iron, supporting strong bones and preventing osteoporosis.
• Boosts heart health: ALA in edamame helps improve cholesterol levels and reduce the risk of heart disease.

9. Soybeans

Soybeans are another excellent source of ALA, providing about 1.2 grams of ALA per cup when cooked. They are rich in protein and fiber, making them an excellent food for maintaining muscle mass and supporting heart health. Soybeans are also high in isoflavones, which have antioxidant and anti-inflammatory properties.

Soybeans can be enjoyed in various forms, including as tofu, tempeh, or soy milk, offering multiple ways to incorporate omega-3s into your diet.

Additional Benefits:

• Supports heart health: The combination of omega-3s and isoflavones in soybeans helps lower cholesterol levels and improve heart health.
• Reduces inflammation: Soybeans contain antioxidants that help reduce inflammation and protect cells from oxidative stress.
• Promotes muscle growth: Soybeans are a rich source of plant-based protein, supporting muscle growth and repair.

10. Mustard Seeds and Mustard Oil

Mustard seeds and mustard oil are lesser-known sources of ALA but provide a significant amount of omega-3s. Mustard seeds contain about 0.2 grams of ALA per tablespoon, while mustard oil contains approximately 0.8 grams of ALA per tablespoon. Mustard oil is commonly used in Indian cooking and has a sharp, pungent flavor.

In addition to being a good source of omega-3s, mustard oil is rich in monounsaturated fats, which support heart health and reduce inflammation.

Additional Benefits:

• Supports cardiovascular health: Mustard oil helps improve heart health by reducing cholesterol levels and promoting blood circulation.
• Reduces inflammation: The omega-3 content in mustard oil helps reduce joint inflammation and stiffness.
• Boosts immunity: Mustard seeds contain antioxidants that support immune function and protect against infections.

11. Pumpkin Seeds

Pumpkin seeds are rich in ALA, providing around 0.1 grams of ALA per ounce. They are also a good source of magnesium, zinc, and iron, which are essential for maintaining muscle function, promoting bone health, and supporting the immune system.

Pumpkin seeds can be eaten as a snack, sprinkled on salads, or added to smoothies for a crunchy, omega-3-rich boost.

Additional Benefits:

• Promotes heart health: Omega-3s in pumpkin seeds help reduce cholesterol levels and support cardiovascular health.
• Supports muscle function: The magnesium in pumpkin seeds helps prevent muscle cramps and promotes relaxation.
• Boosts immune function: Pumpkin seeds provide zinc, which supports immune health and helps fight infections.

12. Spinach

Spinach is a leafy green vegetable that contains a small amount of ALA along with a wealth of other nutrients, including iron, calcium, vitamin C, and vitamin K. One cup of cooked spinach provides about 0.14 grams of ALA, making it a valuable source of plant-based omega-3s.

Spinach is also rich in antioxidants that protect the body from oxidative stress and inflammation, making it an excellent food for overall health.

Additional Benefits:

• Supports bone health: Spinach is high in calcium and vitamin K, which support strong bones and prevent osteoporosis.
• Improves heart health: The combination of omega-3s and antioxidants in spinach helps reduce inflammation and support cardiovascular health.
• Boosts energy levels: Iron in spinach helps transport oxygen throughout the body, boosting energy and reducing fatigue.

13. Algal Oil

Algal oil is derived from algae and is one of the best plant-based sources of omega-3s, particularly ALA, DHA, and EPA. While algal oil is primarily known for its DHA and EPA content, it also provides a good amount of ALA. It’s an excellent option for vegetarians and vegans who want to increase their omega-3 intake without consuming fish.

Algal oil is available in supplement form and can be taken daily to ensure adequate omega-3 levels, especially for those who do not eat fish.

Additional Benefits:

• Supports brain health: Algal oil is rich in DHA, which supports cognitive function and reduces the risk of neurodegenerative diseases.
• Promotes heart health: The omega-3s in algal oil help reduce cholesterol levels and lower blood pressure.
• Environmentally friendly: Algal oil is a sustainable and plant-based source of omega-3s, making it a great choice for eco-conscious individuals.

14. Black Walnuts

Black walnuts are a lesser-known but highly nutritious source of ALA, providing around 1.9 grams of ALA per ounce. Black walnuts are also rich in protein, fiber, and antioxidants, making them a great addition to any diet for promoting heart health and reducing inflammation.

The antioxidants in black walnuts help protect against oxidative stress, while the omega-3s support cardiovascular health and cognitive function.

Additional Benefits:

• Promotes brain health: The omega-3s and antioxidants in black walnuts help support cognitive function and memory.
• Reduces inflammation: Black walnuts have anti-inflammatory properties that reduce joint pain and inflammation.
• Supports heart health: Black walnuts help improve cholesterol levels and protect against heart disease.

Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that plays a crucial role in promoting heart health, reducing inflammation, and supporting brain function. By incorporating ALA-rich foods such as flaxseeds, chia seeds, walnuts, and hemp seeds into your diet, you can increase your omega-3 intake and reap the numerous health benefits of this essential fatty acid.

These 14 best foods high in ALA not only provide omega-3s but also offer a wide range of other nutrients, such as fiber, antioxidants, and protein, which support overall well-being. Whether you follow a plant-based diet or are simply looking to diversify your sources of omega-3s, these foods can help you meet your nutritional needs and promote long-term health.