Omega-3 fatty acids are important for health. By incorporating some omega-3-rich foods into your diet or opting for a plant-based supplement, you can meet your needs, without seafood.
Omega-3 fatty acids are important fats that provide many health benefits.
Studies have found that they can reduce inflammation, decrease blood triglycerides, and even reduce the risk of dementia.
The most well-known sources of omega-3 fatty acids are fatty fish like salmon, trout, and tuna, as well as fish oil.
This can make it challenging for people who are vegetarians, vegans, or even people who just don’t like fish to get enough omega-3 fatty acids in their diet.
Alpha-linolenic acid (ALA) is the only type of omega-3 fatty acid that is commonly found in plant foods out of the three main types.
ALA is not as active in the body and must be converted into two other forms of omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – to confer the same health benefits.
Unfortunately, there is a limit to how much ALA your body can convert. Less than 0.5% of ALA is converted to DHA, and only around 5% of ALA is converted to EPA.
Therefore, if you don’t add fish oil or get EPA or DHA from your diet, it’s important to eat plenty of ALA-rich foods to meet your omega-3 needs.
Also, keep the omega-6/omega-3 ratio in mind, as a diet low in omega-3 but high in omega-6 can increase inflammation and disease risk.
Here are 7 of the best plant-based sources of omega-3 fatty acids.
1. Chia seeds:
Chia seeds are known for their many health benefits, providing a hefty dose of fiber and protein in every serving.
They are also an excellent plant-based source of ALA omega-3 fatty acids.
Studies have found that, thanks to their omega-3, fiber and protein content, chia seeds could reduce the risk of chronic disease when consumed as part of a healthy diet.
A study of people with metabolic syndrome found that consuming a diet with chia seeds, nopal, soy protein, and oats reduced participants’ blood triglycerides, glucose intolerance, and inflammatory markers.
A 2007 animal study also found that consuming chia seeds decreased blood triglycerides and increased both HDL (good) cholesterol and blood omega-3 levels.
However, more research needs to be conducted in humans before a firm conclusion can be drawn.
For adults over 19, the current recommended daily intake of ALA is 1,100 mg for women and 1,600 mg for men.
One ounce (28 grams) of chia seeds provides a whopping 5,000 mg of omega-3 fatty acids, which is far more than the recommended daily intake.
By creating a wholesome chia pudding or adding them to salads, yogurt, and smoothies, you can up your consumption of chia seeds.
You can also use ground chia seeds to make a vegan alternative to eggs. Combine 1 tablespoon (7 grams) with 3 tablespoons water to replace 1 egg in recipes.
2. Brussels sprouts:
In addition to their high vitamin K, vitamin C, and fiber content, Brussels sprouts are an excellent source of omega-3 fatty acids.
Cruciferous vegetables, such as Brussels sprouts, have been associated with numerous health benefits due to their abundance in omega-3 fatty acids and other nutrients.
In fact, one study found that higher consumption of cruciferous vegetables is associated with a nearly 16 percent lower risk of heart disease.
44 grams, or half a cup, of raw Brussels sprouts provide roughly 44 milligrams of ALA.
On the other hand, cooked Brussels sprouts have three times as much, with each half-cup (78-gram) serving containing 135 mg of omega-3 fatty acids.
Whether roasted, steamed, blanched, or stir-fried, Brussels sprouts are a healthy and delicious accompaniment to any meal.
3. Algal oil:
Algae oil, a type of oil derived from algae, stands out as one of the few vegan sources of both EPA and DHA.
Some studies have even found that it is comparable to seafood when it comes to nutritional availability of EPA and DHA.
In one study, the well-tolerated and similarly absorbed algal oil capsules and cooked salmon were compared.
Although research is limited, animal studies show that the DHA in algae oil is particularly beneficial to your health.
In fact, a recent study on animals discovered that giving mice an algae oil supplement called DHA improved their memory.
To ascertain the full scope of its health benefits, additional research involving humans is necessary.
Most commonly available in softgel form, algae oil supplements typically provide 400-500 mg of DHA and EPA combined. In general, it is recommended to take 300-900 mg of DHA and EPA combined per day.
Supplements containing algae oil are widely available in pharmacies. For a dose of healthy fats, liquid forms can also be added to beverages or smoothies.
4. Hemp seed:
In addition to protein, magnesium, iron, and zinc, hemp seeds are about 30 percent oil and contain a good amount of omega-3s (18, 19).
The omega-3s in hemp seeds have been linked to heart health benefits in studies. They can accomplish this by assisting the heart’s healing following a heart attack and preventing blood clots from forming.
The approximate amount of ALA in three tablespoons (30 grams) of hemp seeds is 2,600 mg.
Sprinkle hemp seeds on yogurt or blend them into a smoothie to add some crunch and boost the omega-3 content of your snack.
Plus, homemade hemp seed granola bars can be an easy way to combine hemp seeds with other healthy ingredients like flax seeds and pack in extra omega-3s.
You can also eat hemp seed oil, which is made by pressing hemp seeds, to get a concentrated dose of omega-3 fatty acids.
5. Walnuts:
Walnuts are rich in healthy fats and ALA omega-3 fatty acids. Walnuts, in fact, are made up of approximately 65% fat by weight.
Several animal studies have found that walnuts could help improve brain health thanks to their omega-3 content.
Studies in both humans and animals have found that nut consumption is associated with improvements in cognitive performance and memory.
Another animal study showed that walnuts caused significant improvements in memory, learning, motor development and anxiety in mice suffering from Alzheimer’s disease.
More research is still needed in this area as animal studies cannot be applied to humans.
Just one serving of walnuts can meet an entire day’s need for omega-3 fatty acids, with just one ounce (28 grams) providing 2,570 mg.
Add walnuts to your granola or homemade cereal, sprinkle them on yogurt, or simply snack on a handful to boost your ALA intake.
6. Flaxseed:
Flaxseeds are a powerhouse of nutrients, providing a good amount of fiber, protein, magnesium and manganese in each serving.
It is also an excellent source of omega-3.
Several studies have demonstrated the heart-healthy benefits of flaxseeds, largely due to their omega-3 fatty acid content.
Both flaxseeds and flaxseed oil have been shown to reduce cholesterol in numerous studies.
Another study found that flaxseeds could help significantly lower blood pressure, particularly in people with high blood pressure.
One tablespoon (10 grams) of whole flaxseeds contains 2,350 mg of ALA omega-3 fatty acids, exceeding the recommended daily amount.
Flaxseeds are easy to incorporate into your diet and can be a staple ingredient in vegan baking.
Whisk together 1 tablespoon (7 grams) flaxseed flour with 2.5 tablespoons water to use as a convenient substitute for 1 egg in baked goods.
With a mild but slightly nutty flavor, flax seeds are also the perfect addition to cereal, oatmeal, soups or salads.
7. Perilla oil:
This oil is made from perilla seeds and is frequently used as a cooking and seasoning in Korean cooking.
In addition to being a versatile and tasty ingredient, it is a good source of omega-3 fatty acids.
In a study of 20 elderly participants, researchers replaced soybean oil with perilla oil and found that it doubled ALA levels in the blood. In the long term, it also led to increased blood levels of EPA and DHA.
Perilla oil is very rich in omega-3 fatty acids, with ALA making up approximately 64% of this seed oil.
Each tablespoon (14 grams) contains nearly 9,000 mg of ALA omega-3 fatty acids.
To maximize its health benefits, perilla oil should be used as a flavor enhancer or seasoning, rather than as a cooking oil. This is due to the fact that oils high in polyunsaturated fats have the ability to oxidize when heated, producing dangerous free radicals that worsen illness.
You can also easily and conveniently up your omega-3 intake by taking perilla oil capsules.
The bottom line:
Omega-3 fatty acids are vital for good health and should be included in a balanced diet.
You can still benefit from omega-3 fatty acids in your diet even if you don’t eat fish due to dietary restrictions or personal preference.
By incorporating some omega-3-rich foods into your diet or opting for a plant-based supplement, you can meet your needs, without seafood.