Omega-3 for Vegetarians: Practical Ways to Get Plant Omega-3 Every Day

Omega-3 fats are often linked with fish, which leaves vegetarians wondering what to eat instead. The good news is that there are several plant options, and a little planning goes a long way. This article focuses on the practical side: what to buy and how to use it.

The plant omega-3: ALA

Flax, chia, hemp seeds and walnuts provide alpha-linolenic acid, or ALA. Your body can convert some ALA into the longer-chain omegas EPA and DHA, but the conversion is limited and varies from person to person. That is why guidelines often suggest including ALA sources daily and considering other options.

Everyday ways to eat ALA

Stir a tablespoon of ground flax or chia into porridge, yoghurt or a smoothie. Sprinkle hemp seeds on salads. Add walnuts to baked goods or snack on them. Use a little flax oil in cold dressings, but never cook with it, and keep it refrigerated since it spoils quickly. Whole flax seeds often pass through the body unchanged, so grind them.

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Algae-based options

Fish get their EPA and DHA from algae. Algae oil supplements and some fortified foods provide these directly and are suitable for vegetarians and vegans. They can be a worthwhile choice for people who do not eat fish, particularly during pregnancy and breastfeeding, but ask your doctor for advice on amounts and brands.

If you eat fish occasionally

Some vegetarians include fish, sometimes called pescatarians. Oily fish such as salmon, sardines and mackerel are well-known sources of EPA and DHA. Guidelines usually suggest a couple of portions a week, and advise pregnant women and children to avoid fish high in mercury.

Buying and storing

Buy ground flax in small amounts or grind your own, and keep it in the fridge or freezer in an airtight container. Chia and hemp seeds keep well in a cool, dark cupboard, though hemp is best used within a few months. Walnuts should smell fresh and not bitter or paint-like.

If something smells off, it has probably gone rancid, and it is better to discard it.

Keep the balance in mind

Omega-3 is just one part of a healthy diet. Overall patterns, with plenty of plants, wholegrains and pulses, matter more than any single nutrient. Store ground seeds and oils cool and dark to avoid rancidity.

If you take blood-thinning medication, have a bleeding disorder, are scheduled for surgery or are pregnant, check with your doctor before adding concentrated oil or supplements. Supplements are not a cure for anything, and food comes first.

This article is general information, not medical advice.