Why Omega-3s Are Essential
Omega-3 fatty acids are crucial to the operation of our bodies on all levels every day. They reduce inflammation and thus protect cardiovascular health. There are three main types: ALA, EPA, and DHA. Each of them contributes to optimal cognitive and visual function throughout infancy, childhood, and into senescence.
Since our bodies can’t make omega-3s, we have to obtain them from food. Research consistently shows that increasing consumption of these fats is associated with a reduced risk of cardiovascular disease and stroke. Among all of these, DHA is particularly important for fetal brain and eye development, as well as infant and young child cognitive development.
A healthy balance between omega-3 and omega-6 fats has been associated with improved health. In addition to alleviating joint swelling, omega-3s may reduce the risk of macular degeneration, an age-related eye condition.
Plant vs. Fish Omega-3 Differences
While omega-3 fatty acids are very important to heart and brain health, they’re not all created equal. Plants such as flaxseed, chia, and walnuts predominantly supply ALA, while fish such as salmon and sardines are rich in EPA and DHA.
The human body can convert ALA to EPA and DHA, but only at a very small percentage, roughly 10%. Algal oil is an excellent plant-based alternative. Algal oil provides 100–300 mg DHA and some products contain EPA as well, making it an excellent option for vegetarians.
While the bioavailability from fish is comparatively higher, plant sources are lower in mercury and other contaminants. Algal oil production is generally more sustainable, and both types have been shown to provide anti-inflammatory benefits.
For Bay Area eaters, plant sources align with community values around sustainability and animal welfare as well.
Top 10 Vegetarian Omega-3 Foods
Vegetarian eaters will have no trouble finding omega-3s in a wide variety of plant-based foods that easily make their way into everyday meals. These top foods are powerhouses of nutrition. They are comprised of flaxseeds, chia seeds, walnuts, hemp seeds, seaweed, canola oil, soybeans, Brussels sprouts, algal oil, and edamame.
Flaxseeds come in first place, providing an impressive 6,388 mg ALA per ounce. Chia seeds (~4,915 mg per ounce) are incredibly easy to incorporate into smoothie bowls or oatmeal. Walnuts provide 2,570 mg per ounce, and hemp seeds 3,000 mg in three tablespoons.
Seaweed, available in Asian markets, offers up to 1,000 mg DHA and EPA in each serving. Algal oil supplements provide DHA and EPA, providing 400-500 mg DHA + EPA. Be sure to read labels on fortified foods for specific omega-3 levels.
Your Daily Omega-3 Target
The recommended daily intake for a healthy adult is about 1.1 to 1.6 grams of ALA. This dose is sufficient to cover your body’s minimum basic omega-3 needs. That’s why tracking your intake is so important.
Consider using food diaries or mobile apps to keep track of how much you’re getting from dietary sources including flaxseeds, walnuts, chia seeds, and hemp hearts. Your lifestyle makes the biggest difference.
If you’re more physically active, older or have certain health conditions, your daily omega-3 target may be higher than the general recommendation. Pregnant and breastfeeding women’s dietary needs are particularly acute.
They need to focus on seafood high in EPA and DHA, but this can create difficulties for vegetarians. Be open to changing your everyday routines. For instance, replace with plant-based omega-3 to fill your target easily.
Boost Your Vegetarian Omega-3 Intake
For those in the tech world eager to boost their diets with plant foods, it’s not rocket surgery. Simple changes can significantly boost vegetarian omega-3 intake. Incorporate walnuts, flaxseeds, or chia seeds into yogurt, oatmeal, or salads for simple snacks.
To get your omega-3s, use flaxseed oil or canola oil to make dressings or cook with. Plan ahead. Cook with these ingredients so you have nutritious options ready to go.
Try out some new seaweed-filled recipes. You can further increase your EPA and DHA intake by including algal oil supplements, since only about 5% of ALA converts into EPA and less than 0.5% into DHA.
One ounce of walnuts has more than 2,500 mg of ALA. That’s over 160% the daily value! This combination not only promotes heart health, but overall wellness as well.
Plant Omega-3s and Your Health
Omega-3 fatty acids are unique in the degree of their connection to heart health and reduction of chronic inflammation. Walnuts, flaxseeds, and chia seeds are some of the most popular sources of plant-based omega-3s here in the U.S.
One ounce of walnuts provides more than the recommended daily intake of ALA—2,570 mg! ALA is beneficial, but only around 5% converts to EPA and under 0.5% to DHA in the body.
Three tablespoons of flaxseeds, chia, or canola oil would give a great kick of ALA. However, they do not measure up to fatty fish in terms of EPA and DHA.
Research indicates that ALA-rich diets can improve cognitive performance. In addition, they potentially lower the risks of heart disease and cancer.
Considering Vegetarian Omega-3 Supplements
Vegetarians have difficulty obtaining adequate EPA and DHA. The best plant foods can only offer ALA, which the body converts to EPA and DHA at an inefficient rate—about 5% for EPA and under 0.5% for DHA.
Vegetarian algae oil supplements are a direct vegetarian source of EPA and DHA directly from microalgae. Each softgel conveniently packs 400–500 mg of these heart-healthy nutrients, making them a great choice for anyone who doesn’t eat a lot of flaxseed, chia, or walnuts.
Flaxseed oil capsules are another alternative, but they only provide ALA. Choosing high-quality supplements with established purity is important, along with maintaining a safe omega-6 to omega-3 ratio.
Consult your physician before taking any supplements.
Conclusion
These strong plant foods will provide you with a good foundation for omega-3s. Flaxseeds, chia, hemp, and walnuts are easily incorporated into any meal. Leafy greens, seaweed, and soy are all major contributors too, even if they’re less common sights on our tables. Every meal can be loaded with ALA, the plant-based form of omega-3, and stay in line with a fish-free diet. Other people throw in some algae oil for a little extra oomph. This is a great decision if you want to boost your intake of DHA or EPA. In the U.S., it’s easy to access these foods in stores or online. Experiment to find new combinations, change nuts or seeds into snacks, and continue making your meals exciting. Looking to learn more or spread the word about your favorites? Come on back to the blog, and welcome to the discussion!
