9 Fruits With the Most Plant-Based Omega-3 for Heart Health and Less Inflammation - TODAY.com

What the report says

TODAY reported that while omega-3 fatty acids are most commonly linked with fish, some fruits contain small amounts of plant-based omega-3s, mainly alpha-linolenic acid, or ALA. Registered dietitian Natalie Rizzo, TODAY’s nutrition editor, explained that plant sources differ from the EPA and DHA forms found in fatty fish, which the body uses more directly for brain, eye and cardiovascular functions.

The article notes that the body can convert some ALA into EPA and DHA, but only to a limited extent, so plant and fish sources are not fully interchangeable. Still, Rizzo said ALA-rich diets have been associated with better heart health and may support cell membranes and anti-inflammatory processes. TODAY also cited American Heart Association guidance that many Americans consume too little omega-3 overall, with recommended daily ALA intake listed as 1.1 grams for women and 1.6 grams for men.

TODAY’s list identifies walnuts as the standout source, with 1 ounce providing about 2.5 grams of ALA. Although commonly treated as tree nuts in the diet, walnuts are botanically classified as fruits, the article said. Other fruits on the list include fried yellow plantains, cherimoya, guava, avocado, mamey sapote, jackfruit, kiwi and papaya, each offering far smaller ALA amounts per cup.

The piece frames these foods as supplemental contributors rather than substitutes for seafood. For people who avoid fish, including vegans, Rizzo said algae-based EPA/DHA supplements may be an option. The broader takeaway is that fruits can add modest omega-3 value alongside better-known plant sources such as flaxseed, chia seeds, hemp seeds and walnuts.