From self.com/story
There are vegan-friendly options that will help you get your fill of this heart-healthy fatty acid
Whenever you think of omega-3s, fatty fish—like salmon or tuna—probably jump top of mind. But if you’re vegan or otherwise prefer to limit animal or fish products, you don’t have to miss out: There are plant-based omega-3 sources out there that can help you get enough of the important fatty acids.
That’s good news, because “these fats are really crucial,” Amber Young, MS, RDN, founder of the North Carolina–based practice Redefined Nutrition, tells SELF.
Omega-3 fatty acids are healthy polyunsaturated fats that help form the structure of membranes in cells throughout your body. They play essential roles in your heart, lungs, and blood vessels, and help your immune system and endocrine system function properly. What’s more, they’ve been linked to lower risk for a bunch of serious health conditions in the long term, including cancer, dementia, and Alzheimer’s disease. They also just might be particularly helpful for your heart: Omega-3s may combat risk factors for cardiovascular disease, like high blood pressure and high levels of fats in your blood called triglycerides.
Much like the nine essential amino acids in a complete protein, your body can’t make omega-3s on its own, so they have to come from your diet—or, as a quick stroll around the pharmacy will show, fish oil supplements (though food sources are typically preferred). Fish (particularly cold-water species like tuna, herring, salmon, mackerel, and sardines) and seafood are probably the most well-known sources of omega-3s, but certain nuts, seeds, plants, and plant oils can also deliver—a major win for those who want or need an alternative, whether due to health concerns (mercury!), dietary restrictions, ethical or religious reasons, or plain ol’ personal preference, Janice Dada, MPH, RDN, a certified intuitive eating counsellor based in California, tells SELF. Still other plant-based foods are fortified with omega-3s (like specific brands of juice and soy drinks), so you’ve got a number of options to help you get your fatty-acid fill.
How many omega-3s should you eat?
Before we dive into a whole list of plant-based sources, it’s important to mention that there are three main types of omega-3s:
- Alpha-linolenic acid (ALA, which is considered a short-chain fatty acid)
- Docosahexaenoic acid (DHA, a long-chain fatty acid)
- Eicosapentaenoic acid (EPA, also a long-chain fatty acid)
There’s not really one clear answer for how much of each you need in a day. Experts recommend that men and women consume 1.6 and 1.1 grams of ALA per day, respectively (though that 1.1 figure jumps to 1.4 for people who are pregnant and 1.3 for those breastfeeding). But there’s no such recommended daily intake established for either DHA or EPA in the US, per the NIH. (Still, for some context, Canada’s Alberta Health Services suggests 200 to 500 milligrams, or 0.2 to 0.5 grams, per day.) And if you have high blood pressure or cholesterol, you may benefit from taking in higher amounts. In that case, “up to three grams per day” could be helpful, Dada says.
Our bodies can’t manufacture any of the omega-3s from scratch, but they can convert ALA into small amounts of DHA and EPA. However, that’s not enough to increase your overall levels—the conversion rate is likely less than 15%!—so you can’t rely solely on food sources of ALA for all your omega-3 needs. Taking in enough DHA and EPA is important, too.
While omega-3 deficiency is rare in the US, it can cause skin issues like scaliness and dermatitis. You want to take in enough to ward those off, sure, but adequate intake is also important for the bigger picture: keeping your body functioning properly and potentially cutting down on your risk of some serious health conditions.
Plant-based omega-3 sources
Most naturally occurring ALA is found in plant oils, while DHA and EPA are found in marine vegetation. Read on for some common examples and their approximate omega-3 content per typical serving size.
7 grams of ALA per tablespoon
Of all plant-based omega-3 sources, flaxseed oil (also known as linseed oil) is probably the most packed. This particular kind of oil lends itself well to salad dressing, so try adding it to your blend next time you mix up a batch at home.
5 grams of ALA per ounce
What these tiny seeds lack in size they make up for in nutritional density. Not only are they rich in omega-3s, they also contain fibre and protein, making them a great addition to lots of different dishes, Young says. Sprinkle them in smoothies or add them to oatmeal for an added boost. You can even blend them with water for chia pudding, Dada adds.
2 grams of ALA per tablespoon
Heads-up: Even though the number listed above refers to the omega-3 content of whole flaxseeds, ground flaxseeds are actually a better bet because the powdered form is easier to digest, according to Young. Otherwise, she explains, “our body just can't break them down fully, so we're not going to be able to get the omega-3s out of them.” Ground flax makes an excellent addition to pancakes, French toast, and other baking mixes; cereal, yogurt, and smoothies; and soups, salads, and pasta dishes (not to mention oatmeal, according to Dada). Plus, it can even be a substitute for breadcrumbs! If you don’t feel like doing the work yourself, try buying a product that comes with flaxseeds already mixed in, like Raisin Bran.
3 grams per ounce of ALA for English walnuts; 1 gram per ounce for black walnuts
In addition to omega-3s, walnuts also bring “some good protein and magnesium” to the table, Young says. Yet another reason to love them? Their wide range of culinary uses. Have them as a snack, add them to trail mix, or use them as a topping on a salad or breakfast bowl—anything goes. “They're really versatile,” Young says. What’s more, walnut oil also packs some omega-3s—over one gram per tablespoon, according to the University of Wisconsin School of Medicine and Public Health, the most of any nut oil.
Over 1 gram of ALA per tablespoon
You probably think of canola oil as more of a cooking tool than a nutritional source, but not in the case of omega-3s—and even though seed oils are treated like bogeymen in some internet circles, the science isn’t nearly as straightforward as all the hate would suggest. In fact, canola oil is actually a surprisingly healthy choice, as SELF reported previously. Plus, the high smoke point and neutral flavour make it an especially strong choice for frying (not sautéing, though!)
1 gram of ALA per tablespoon
Other soy products also contain some omega-3s, including firm tofu—0.7 grams per half-cup, according to the University of Wisconsin School of Medicine and Public Health. Even soybeans (a.k.a edamame) will “have a little bit,” Dada says, at around 0.3 grams per half-cup. While that’s not a ton on its own, it’ll still offer a slight boost—especially if combined with another source. Hint: Try drizzling on a tablespoon of one of the oils on this list before serving!
0.2 grams of DHA/EPA per 100 grams (slightly less than a half-cup)
While plant-based sources of DHA and EPA are pretty few and far between, seaweed products “are going to contain some small amounts,” Young says. That will vary by species as well and harvesting time and location, but it’s worth noting that red and brown seaweed varieties are particularly known for their omega-3s. While the above number refers to raw wakame, a type of brown seaweed that can often be found in miso soup and seaweed salad, you also have other options—like nori, dried seaweed sheets that serve as a wrapper for sushi rolls and rice balls; hijiki, small twigs added to stews and stir-fries; kombu, which is used to make the Asian soup base dashi; and dulse, which may be sold as a powder for seasoning soups as well as meat and fish dishes. And there are snacky options, too! These Gimme Roasted Seaweed Snacks have our seal of approval as a winner in SELF’s 2024 Pantry Awards.
0.1 to 0.3 grams of DHA per serving (around one tablespoon)
Have you considered simply…cutting out the middleman? Algae is the original source of omega-3s in the marine food chain. Fish are only rich in omega-3s “because they’re eating algae,” Young explains. This makes algal oil—an oil extracted from algae that’s basically the plant-based version of fish oil—“a really great option for people that don't eat fish and just want some more direct supportive fat supplementation.” You can even use it in place of more standard cooking oils like olive oil for an omega-3 boost. The exact amount of omega-3s will depend on the product, since more processed items tend to contain less, according to Young. You can check the label beforehand to find a product that works for you.
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