No, we don’t just eat lamb’s lettuce. And no, we don’t eat fish either. Maybe you also get tired of the (silly) questions you’re sometimes asked. After all, vegan and vegetarian cuisine can be a feast of color, aroma, and flavor. From avocado to flaxseed, there are all kinds of possibilities when you start experimenting. But do you get enough omega-3s on a vegan or vegetarian diet? Fortunately, there are plenty of plant-based sources of omega-3 that can help you with that.
In this blog, we’ll share 7 surprising plant-based sources of omega-3 that can help you make the right choice for your diet. However, there’s a catch when it comes to plant-based omega-3 sources. After all, how exactly does your body convert omega-3? Keep reading to find out!
What is omega-3?
Omega-3 fatty acids are a group of polyunsaturated fatty acids that our bodies cannot produce on their own. We therefore obtain them from our diet. The three main types of omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is found primarily in vegetable oils, while EPA and DHA are found mainly in fatty fish.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most biologically active forms of omega-3 fatty acids and are considered the most important. These omega-3 fatty acids play a key role in various functions within our bodies. For example, DHA helps maintain sharp vision and is an important building block for the brain. DHA and EPA are also beneficial for blood pressure and support heart health.
Is there such a thing as vegan omega-3?
Omega-3 fatty acids are a type of fatty acid found in both animal and plant sources. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two important forms of omega-3 fatty acids, are often found in fish and fish oil. Although it can sometimes be difficult for vegans and vegetarians to get enough omega-3, some plant-based foods contain ALA, such as chia seeds, hemp seeds, walnuts, and tofu. However, these foods do not provide as much EPA and DHA as fatty fish and fish oil.
For this reason, vegan omega-3 supplements, such as algae oil, can be a convenient alternative. Algae are a plant-based source of omega-3 that naturally produce EPA and DHA, making algae oil a suitable option for people who don’t eat fish. By following a varied diet rich in foods containing omega-3, you can at least try to ensure you’re getting enough omega-3.
7 Plant-Based Sources of Omega-3!
Here are 7 plant-based sources of omega-3, and you can see how many grams of omega-3 fatty acids (ALA) each food contains per 100 grams.
Product |
Omega-3 fatty acids (ALA) in grams per 100 grams |
|
Flaxseed oil
Idea: as salad dressings or in your smoothie |
54 grams (= 5.4 grams per tablespoon) |
|
Chia Seeds
Idea: Mix 4 tablespoons of chia seeds with 1 tablespoon of cocoa powder in a jar or bowl. Add 1 to 1.5 cups of plant-based milk and sweeten to taste (honey or maple syrup). Stir well and refrigerate for at least 2 hours (or overnight) to set. Serve with fresh fruit or walnuts as a topping. |
18 grams (= 1.8 grams per tablespoon) |
|
Walnuts
Idea: a delicious snack on its own, but they can also be added to cereal or salads. |
9 grams (= 2.25 grams per handful) |
|
Wheat germ oil
Idea: salad dressings, smoothies, or use it as a flavorful finishing touch for dishes. |
7 grams (= 0.7 grams per tablespoon) |
|
Peanuts
Suggestion: as a snack, but they can also be added to stir-fries, salads, or processed into peanut butter to spread on bread. |
0.5 grams (= 0.1 grams per handful) |
|
Almonds
Idea: Toast the almonds in a dry skillet until light golden brown. Let them cool, then blend in a food processor until smooth. Add a little (coconut) oil if needed. Store in an airtight jar. Done! |
0.5 grams (= 0.1 grams per handful) |
|
Tofu
Suggestion: Use as a meat substitute; it can be fried, roasted, grilled, braised, or added to stir-fries, soups, and curries. |
0.4 grams |
The recommendation is to get about 1% of your daily calorie intake from ALA. For a woman who eats 2,000 kilocalories a day, this means about 2 grams of ALA per day. For a man with an average daily calorie intake of 2,500 kilocalories, this amounts to about 3 grams of ALA.
In this table, you can see that for a man to get about 3 grams of omega-3 (ALA) per day, you can eat a handful of walnuts and add a tablespoon of wheat germ oil to your salad. Variety is key here, so try to include different foods in your daily diet.
Plant-based omega-3 as a supplement
It’s not feasible for everyone to get a complete set of nutrients through a vegan or vegetarian diet. Sometimes the day just flies by, and you’re not paying close attention to exactly what you’ve eaten. In that case, algae oil is the solution for you to ensure you’re getting enough of this important nutrient.
Vegan omega-3 supplements |
Algae Oil DHA + D3 | Algae Oil DHA and EPA | Algae Oil (DHA) and Flaxseed Oil (ALA) | Algae Oil (DHA and EPA) and Hemp Seed Oil (ALA + D3) |
| DHA/EPA/ALA | 1 capsule contains:
250 mg DHA |
1 capsule contains:
210 mg DHA 70 mg EPA |
1 spoonful (5 ml) contains:
250 mg DHA 2,000 mg ALA |
1 teaspoon (2.5 ml) contains:
375 mg DHA 75 mg EPA 350 mg ALA |
| Form | Capsule | Small capsule | Liquid | Liquid |
Which option is the best fit for you? If you have any questions, feel free to contact our team.
Conclusion
Getting enough omega-3 fatty acids on a vegan or vegetarian diet can be a challenge. Although some plant-based sources of omega-3 contain ALA, a precursor to EPA and DHA, the body doesn’t convert it very efficiently. That’s why it may be a good idea to consider adding plant-based omega-3 supplements, such as algae oil, to your diet as a supplement.
These supplements offer a convenient and effective way to get essential omega-3 fatty acids without relying on animal products. Algae oil—whether in capsule, liquid, or other forms—is a great solution for taking care of both the planet and yourself.
