No, we do not just eat lamb's lettuce. And no, no fish either. Perhaps you also get tired of the (silly) questions you sometimes get. The vegan and vegetarian kitchen can excel in colour, aroma and flavour. From avocado to flaxseed, there are all kinds of possibilities once you start experimenting. But do you also get enough omega-3 with a vegan or vegetarian diet? Fortunately, there are plenty of plant-based omega 3 sources that can help you with that.
In this blog we share 7 surprising plant-based sources of omega-3 that can help you make the right choice for your diet. However, there is also a catch to the story of plant-based omega-3 sources. Because how exactly does the conversion of omega-3 in your body work? Read on!
What is omega-3?
Omega-3 fatty acids form a group of polyunsaturated fatty acids that our body cannot produce itself. We therefore get them from our food. The three most important types of omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). We find ALA mainly in plant-based oils, while EPA and DHA occur mainly in oily 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 are important for various functions in our body. For example, DHA helps maintain sharp vision and is an important building block for the brain. DHA and EPA are also good for blood pressure and support the heart.
Does vegan omega-3 exist?
Omega-3 fatty acids are a type of fatty acid found in both animal and plant-based 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 seed, hemp seed, walnuts and tofu. However, these foods do not provide as much EPA and DHA as oily 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 omega 3 source that naturally produce EPA and DHA, making algae oil a suitable option for people who do not eat fish. By following a varied diet rich in omega-3 containing foods, you can at least try to get enough omega-3.
7 plant-based omega 3 sources!
Here are 7 plant-based sources of omega-3, showing how many grams of omega-3 fatty acids (ALA) the foods contain per 100 grams.
Product |
Omega-3 fatty acids (ALA) in grams/100 grams |
|
Flaxseed oil
Idea: as a salad dressing or in your smoothie |
54 grams (= 5.4 grams per tablespoon) |
|
Chia seed
Idea: Mix 4 tablespoons of chia seed 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 place in the fridge 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 their own, but they can also be added to breakfast cereals or salads. |
9 grams (= 2.25 grams per handful) |
|
Wheat germ oil
Idea: salad dressings, smoothies or use it as a flavourful finishing touch for dishes. |
7 grams (= 0.7 grams per tablespoon) |
|
Peanuts
Idea: as a snack, but they can also be added to stir-fries, salads or made into peanut butter for use on bread. |
0.5 grams (= 0.1 grams per handful) |
|
Almonds
Idea: Roast almonds in a dry frying pan until lightly golden brown. Let them cool and blend in a food processor into a smooth paste. Add a little (coconut) oil if needed. Store in an airtight jar. Done! |
0.5 grams (= 0.1 grams per handful) |
|
Tofu
Idea: as a meat substitute; it can be fried, roasted, grilled, stewed or added to stir-fries, soups and curries. |
0.4 grams |
The advice is to get about 1% of your daily calorie intake from ALA. For a woman who eats 2,000 kilocalories per day, this means about 2 grams of ALA per day. For a man with an average daily calorie intake of 2,500 kilocalories, this comes down 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 put a tablespoon of wheat germ oil over your salad. Variety is the most important thing here, so try to use different products each day.
Plant-based omega-3 as a supplement
It is not feasible for everyone to get a complete set of nutrients within a vegan or vegetarian diet. Sometimes your day flies by and you are not quite on top of what you have actually eaten. Algae oil is then the solution for you to at least get 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 spoon (5 ml) contains:
250 mg DHA 2000 mg ALA |
1 teaspoon (2.5 ml) contains:
375 mg DHA 75 mg EPA 350 mg ALA |
| Form | Capsule | Small capsule | Liquid | Liquid |
Which form suits you best? If you have any questions, you can always contact our team.
Conclusion
Getting enough omega-3 fatty acids in a vegan or vegetarian diet can be a challenge. Although some plant-based omega 3 sources contain ALA, a precursor of EPA and DHA, the conversion in the body is not very efficient. That is why it can 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 obtain essential omega-3 fatty acids without depending on animal products. Algae oil, whether in capsules, liquid or other variants, is then a good solution to take care of both the planet and yourself.
