Best Sources of Omega-3 Fatty Acids for Vegetarians & Vegans
Omega-3 Overview
Omega-3 fatty acids have received a lot of media attention for their potential health benefits, including a potential risk reduction for heart disease and other cardiovascular problems. A high intake of omega-3 fatty acids has also been linked to reductions in cancer, Alzheimer’s disease and other health conditions. It is pretty well established now that omega-3s should be part of any healthy diet. Since they don’t eat fish, vegetarians and vegans need to make an extra effort to include enough omega-3 fatty acids in their diets.
Eat Flaxseed Regularly
The Vegetarian Society advises that vegetarians consume 4 grams of alpha-linolenic acid (ALA) per day. ALA is an important omega-3 fatty acid that the body can convert to DHA and EPA, the longer-chain omega-3s that are found in fish. Ground flaxseed and flaxseed oil are terrific sources of ALA. According to the Vegetarian Society, one tablespoon of flaxseed oil provides 8 grams of ALA – twice the recommended daily amount. One tablespoon of ground flaxseed provides 3.8 grams of ALA.
If you purchase flaxseed, make sure you grind it before you eat it. Whole flaxseeds will pass through the body undigested, and you won’t benefit from the ALA content.
Cook with Canola Oil
Canola oil is another good source of ALA, and vegetarians should use this cooking oil as a replacement for corn, soybean or sunflower oils. These oils contain large amounts of linoleic acid, which is an omega-6 fatty acid. Most Americans get way more omega-6 fats than they do omega-3s, and too much omega-6 can interfere with the body’s conversion of ALA to DHA and EPA.
Take an Algae-Based DHA and EPA Supplement
A number of companies are now manufacturing DHA supplements that are sourced from algae – the same algae that provide these nutrients to fish. Deva Vegan DHA provides 200mg of DHA in vegan-certified capsules. V-Pure is another good option; two capsules provide 50mg of EPA and 350mg of DHA. Be forewarned: these capsules are expensive and cost about $30 for a 30-day supply. But, if you are concerned that you are not getting enough omega-3s in your diet, they are a good source.