Omega-3 fatty acids are essential nutrients that are good for the heart, brain, lungs, and immune system. They cannot be produced by the body, so we must get them from the food that we eat and supplements.
Omega-3s are usually found in fatty fish like salmon, mackerel, and plant-based sources, too.
Overview of Omega-3 Fatty Acids
Omega-3 fatty acids are an important part of the cell membranes that help provide structure and support interaction between cells. There are three kinds of these fatty acids. Let’s have a quick recap.
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EPA - marine omega-3 (from its name, it is found in fish)
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DHA - another marine omega-3 found in fish
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ALA - the form that’s found in plants.
In this article, we will discuss the best plant-based omega-3 foods and supplements for our vegan friends out there.
Why Choose Vegan Omega-3 Sources?
First off, we will talk about the health and nutritional benefits of choosing vegan sources over fish sources of omega-3.
Health and Nutrition
ALA, or the omega-3 found in plants, can be converted by the body into EPA and DHA. Some of the ALA gets converted to EPA and subsequently to DHA. Together, these two forms of omega-3 help reduce inflammation and your risk of chronic diseases.
In short, even if you don’t eat fish, you still benefit from the various forms of omega-3 fatty acids.
Also, plant-based sources deliver fibre, antioxidants, and phytochemicals that fish oils lack. Meaning, you get compounded health benefits including lower cholesterol and improved digestive health when you go vegan with omega-3.
Diets rich in ALA are also linked with lower all-cause mortality and reduced risk of chronic disease.
Lower Risk of Contamination
Plant-based omega-3s are free from mercury, microplastics, PCBs and other marine toxins that accumulate in fish. As such, vegan omega-3s are a much safer option for pregnant women, children, and those consuming them long-term.
Ethical and Environmental Advantages
Plant-based omega-3s are far more sustainable as they reduce overfishing and help protect our marine ecosystems.
Algal oil (derived from microalgae) is also eco-friendly since it is the original marine source of DHA and EPA that fish obtain through the food chain.
Lastly, cultivating plants like chia, flax, and hemp creates a lower environmental footprint and supports regenerative agriculture.
Dietary and Accessibility Reasons
Aside from plant-based omega-3s being ideal for vegans, they are also for vegetarians and individuals with fish allergies or seafood aversions.
They are also easier to store and more shelf-stable than fish oils. Less odour, and no fishy aftertaste.
Vegan omega-3 sources also offer versatility. You can incorporate it into smoothies, salads, baked goods and supplements.
Best Plant-Based Omega-3 Sources
Flaxseeds and Flaxseed Oil
Flax seeds are small oil seeds popular due to their high content of heart-healthy omega-3 fats plus fibre and other plant compounds.
They are one of the richest ALA dietary sources. ALA is considered as an essential fatty acid, which only means that our bodies cannot produce it.
Flax seeds have a lower ratio of omega-6 to omega-3 compared to other oil seeds, which implies that they are linked to a lower risk of various chronic diseases.
Use ground seeds in porridge, smoothies and baked goods. Or drizzle flaxseed oil on salads, but avoid high-heat cooking.
Chia Seeds
Aside from containing large amounts of fibre and many essential minerals and antioxidants, they are also a significant vegan source of omega-3s.
Chia seeds are tiny black seeds (small, flat and oval-shaped). They have various colours including brown, white and black.
More than half of the fats in these seeds (60%) consist of ALA. Chia seeds are known to be the best plant-based source of omega-3s and have been linked to a decreased risk of heart disease.
You can incorporate chia seeds into your diet in many ways. For example, sprinkle 1-2 tbsps on your yoghurt or salads. Or mix them into your overnight oats. A simple chia pudding can also do the trick, you just have to be creative!
Walnuts
Walnuts are another excellent source of omega-3s in plants. An ounce contains 2.5 grams of ALA. Did you know that out of all edible plants, walnuts are one of the richest sources of omega-3 fatty acids in vegetables?
You can snack on raw walnuts or add them to your salads and cereals. Your choice!
Canola Oil
Canola oil contains a significant amount of polyunsaturated omega-3 fat (about 9-11%). It also has a healthy profile with high levels of monounsaturated and low saturated fat.
Unfortunately, some of the beneficial polyunsaturated fats can be degraded when cooking at high heat.
Soya Bean
Soya beans and soya bean products like tofu are an excellent source of omega-3s. There is 1 g of ALA in 1 cup of cooked soybeans and 0.4 g in 100 g of tofu.
You can include tofu, tempeh, and edamame in your favourite stir-fried dishes and salads.
Algal Oil (Microalgae)
This is an oil from marine algae which is rich in omega-3 fatty acids, particularly DHA and EPA. It’s made from algae that’s grown in agriculture.
It provides the same benefits as fish oil, plus it’s free from ocean-borne contaminants. One more benefit, you say? Algae solutions have a more neutral taste as well! No aftertaste. No fishy smell.
These fatty acids are heart-healthy and can reduce your risk of heart disease.
What is the Optimal Vegan Omega-3 Intake?
Know that the optimal omega-3 intake for vegans must involve consuming sufficient ALA from plant sources.
But since the body’s conversion of ALA to EPA and DHA is inefficient, it is recommended to supplement with a microalgae-based DHA/EPA supplement to ensure adequate levels of these important fatty acids in the body.
Recommended Intake
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1.6 g of ALA per day (men)
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1.1 g of ALA per day (women)
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Researchers suggest doubling these values to meet daily physiological needs
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Alternative research advises 2,200 to 4,400 mg of ALA daily if you have no direct sources of DHA and EPA.
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If you are taking an algal oil supplement, the lower end (1,100 mg ALA for women, 1,600 mg for men) is sufficient.
Why should you include different plant-based sources?
Chia, flax, walnuts, etc. all provide different proportions of omega-3 and omega-6 fats. It’s greatly beneficial for you to combine them because they support a healthier fatty acid ratio and better absorption.
Consuming a variety of omega-3 rich foods also reduces the risk of omega-6 dominance (from processed oils) that can inhibit your body’s ability to convert ALA into EPA and DHA efficiently.
Your Routine
You can consume two tablespoons of chia or ground flaxseed, and a handful of walnuts daily.
For the use of cooking oils, replace sunflower or soy oil with canola or flaxseed oil for a better omega-6-to-omega-3 ratio.
And if you are considering supplementation, take 200-500 mg of algal oil DHA/EPA daily or every other day, especially if you are pregnant, breastfeeding, or part of the older age group.
Try Omega Nutrition Flax Oil Supplement
Nature’s Glory features a flaxseed oil capsule product that is high in ALA omega-3 fatty acids — the Omega Nutrition’s Omegaflo Flax Oil which is in its virgin state with all valuable nutrients intact.
No additives. No preservatives. No bleaching agents or hexane.
You can take this omega-3 supplement thrice a day, 1-3 capsules or as directed by your doctor.
If you are looking for fish oil and other omega supplements (omega-3, 6, 9), read our short guide here.