9 Fruits Deliver Plant Omega-3s, With Walnuts Providing 2.5 Grams
Updated
Updated · TODAY · Jul 24
9 Fruits Deliver Plant Omega-3s, With Walnuts Providing 2.5 Grams
3 articles · Updated · TODAY · Jul 24
Summary
Walnuts top a list of nine fruits identified as notable plant omega-3 sources, supplying 2.5 grams of ALA per ounce—far more than the other entries.
ALA is the plant form of omega-3, while fish provide EPA and DHA; the body converts only limited ALA into those forms, so plant and seafood sources are not fully interchangeable.
Plantains ranked next at 0.37 grams of ALA per cup, followed by Cherimoya at 0.25 grams, guava at 0.18 grams and avocado at 0.17 grams.
Jackfruit, kiwi and papaya each contributed smaller amounts, but dietitians said they can still help because Americans consume too little omega-3 overall.
The American Heart Association recommends 1.1 grams daily for women and 1.6 grams for men, while vegans who skip seafood may consider algae-based EPA/DHA supplements.