How can you get omega-3s on a plant-based, vegan, or vegetarian diet? This guide from nutrition expert Sharon Palmer provides you with everything you need to know.
You’ve probably heard a lot about how omega-3 fatty acids are important for health. Indeed, these healthy fatty acids are linked with all sorts of health benefits, including heart health, brain function, and beyond. We usually think of fish when it comes to providing omega-3 fatty acids in the diet, but did you know you can get plant sources of these heart-heathy fats, too? If you’re wondering how to ensure you’re getting enough omega-3s while eating a plant-based diet, vegan, or vegetarian diet, it’s really quite simple. Lucky for us, there are plenty of delicious omega-3-rich plant foods and even algae sources from which to choose.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat that provide many health benefits. These essential fatty acids play an important role in heart health, brain health, kidney function, cellular function, fighting inflammation, and eye and skin health. Types of omega-3 fatty acids include alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in plants, while EPA and DHA are found in fatty fish, like salmon and tuna, algae, and other seafood.
ALAs are plant-based omega-3s, the only essential omega-3 fatty acid. Since our bodies can’t synthesize ALA, we must consume it through diet. Our bodies convert these short-chain omega-3s into the long-chain omega-3s EPA and DHA. Although less than 15% of ALA is converted into EPA and DHA, research has shown that most people following well planned plant-based and vegan diets can get adequate intake of omega-3s. The likelihood of having lower EPA and DHA levels tends to be higher compared to nonvegans, so it’s important to eat plenty of ALA-rich plant foods for good conversion to EPA and DHA to ensure you meet your omega-3 needs. The recommended dietary allowance (RDA) for ALA is 1600 milligrams for adult men and 1100 milligrams for adult women. The RDA increases for pregnant and lactating women. Some plant-based experts recommend at least 2000 milligrams of ALA per day to help ensure good conversion levels to EPA and DHA.
Plant-Based Omega-3 Food Sources
There are many sources of ALA-rich plant foods to choose, shown in the table below. Some common foods that are high in ALA are flax seeds, hemp seeds, chia seeds, walnuts, and soyfoods.
|Plant-Based Sources of ALA|
|Food Item||Serving Size||ALA content (mg)|
|Flax Seed Oil||1 Tbsp||7,258|
|Flax Seeds||1 oz||4,614|
|Hemp Seeds||1 oz||1,567|
|Chia Seeds||1 oz||4,596|
|Uncle Sam’s Original cereal||1 cup||3,300|
|Canola Oil||1 oz||1,279|
|Tofu, firm||½ cup||733|
|Soy oil||1 oz||933|
|Soybeans, cooked||½ cup||820|
|Pumpkin seeds||1 oz||31|
|Wheat germ||1 oz||108|
|Brussels Sprouts||½ cup||80|
|Cauliflower, cooked||½ cup||104|
|Seaweed, spirulina, dried||2 Tbsp||116|
Another source of plant-based, long-chain omega 3’s is algae—where fish get their omega-3s in the food chain to begin with. Algae supplements are an option for both vegetarian- and vegan- friendly sources of EPA and DHA. Getting your omega-3s this way benefits you as well as the planet, because it reduces the practice of over-fishing, destroying coral reefs, and climate change associated with fish consumption and fish oil production. This supplement may be especially appropriate for pregnant and lactating women, as well as children. As with all dietary supplements, discuss them with your health care professional before starting a new regimen. High-quality brands of algae supplements include Deva Vegan, Ovega-3, Nordic Naturals Algae Omega, and Testa Omega-3.
Tips for Boosting EPA/DHA Levels
One way to boost omega-3s in your diet is by reducing your intake of omega-6s. Studies have shown that the ALA conversion rate to EPA and DHA improves when less dietary omega-6s are consumed. Omega-6s are found in soy, canola, cotton, sunflower, and safflower oils. Swap these out for other plant oils, such as olive oil, avocado oil, or walnut oil more often. Another way to boost higher conversion of ALA to EPA and DHA is by consuming higher levels of ALA—about 2000 milligrams of ALA per day.
Consuming enough omega-3s each day may help promote optimal health. Give the many plant-rich sources of ALA more space on your plate, and consider an algae supplement to help you hit the mark each day. For more information on meeting plant-based nutrients of concern, check out this blog, and download my FREE Go Vegan Toolkit.
Written by Michelle Naragon, Dietetic Intern with Sharon Palmer, MSFS, RDN
Higdon, J. & Pauling, L. (2003). Essential Fatty Acids. Oregon State University. https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
Lane, K., Derbyshire, E., Li, W., & Brennan, C. (2014). Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids: A Review of Literature. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/24261532/
Link, R. (2017). The 7 Best Plant Sources of Omega-3 Fatty Acids. Healthline. https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s
Levy, J. (2019). Omega-3 Deficiency Symptoms + 3 Steps to Overcome Them. Dr. Axe. https://draxe.com/nutrition/omega-3-deficiency/
N.A. (2019). Aquatic Food Webs. National Ocean and Atmosphere Administration. https://www.noaa.gov/education/resource-collections/marine-life/aquatic-food-webs
N.A. (2020). Omega-3 Fatty Acids. National Institutes of Health. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
N.A. (n.d.). Omega-3 Fatty Acids: An Essential Contribution. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
Turner, H. (n.d.). Comparing Algae-Based DHA+EPA Supplements. Today’s Dietitian. https://www.todaysdietitian.com/enewsletter/enews_0917_01.shtml
Published at Sun, 25 Apr 2021 07:00:45 +0000
Get in the swing of spring! These 30 GORGEOUS plant-based spring salad recipes will certainly get you headed in the right direction! Think gentle sun-kissed veggies, like peas, asparagus, and radishes, light citrus flavors, and plenty of herbs in fresh, open-air presentations, as we welcome the best of springtime into our kitchens and hearts. I know I’m all excited about setting my table with a prettier, lighter feel this time of year. And so can you, thanks to this incredible collection of recipes from some of my favorite bloggers. There’s everything from green salads to grain, pulse and veggie salads. So, get to tossing together the most incredible plant-based salads ever this season!
Eat and Live the Goodness,
30 GORGEOUS Plant-Based Spring Salad Recipes
Grain Spring Bowl, Karen Gibson, Soup Addict (shown above)
Spring Farro Salad, Emily Wilson, This Healthy Table (shown above)
Spring Pea and Radish Farro Salad with Lemon Mint Vinaigrette, Jessica Levinson, RDN
Tabbouleh Salad, Amy Winning Flanigan, Belly Full (shown above)
Tuscan Asparagus Fennel Farro Salad, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
Asparagus Salad with Chickpeas and Artichokes, Clare Morfin, Easy Peasy Lemon Squeezy
Bean and Quinoa Salad, Andrea Soranidis, The Petite Cook (shown above)
Carrot, Chickpea and Raisin Salad, Julie Andrews, The Gourmet RD (shown above)
Curried Chickpea Salad, Deryn Macey, Running on Real Food
Ensalada de Garbanzo, Sarah Pflugradt, Sarah Pflugradt Nutrition
Sugar Snap Pea Salad with Balsamic Vinaigrette, Jenn Sebestyen, Veggie Inspired (shown above)
Thai Salad with Sesame-Crusted Tofu, Julianne Curtin Lynch, No Sweat Vegan (shown above)
Tofu Salad with Sesame Dressing, Chiara Gianelli, I Eat Keto (shown above)
Spring Arugula Salad with Shaved Asparagus, Radish and Peas, Marcie Bidou, Flavor the Moments (shown above)
Spring Panzanella with Artichokes, Asparagus, Peas, and Lemon Dill Vinaigrette, Liz Weiss, MS, RDN, Liz’s Healthy Table
Salads with Fruit
Arugula Salad with Radishes and Avocado and Truffle Lemon Vinaigrette, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
Sonoma Kale Salad with Red Grapes and Mushroom-Red Wine Vinaigrette, Sharon Palmer, MSFS, RDN, The Plant- Powered Dietitian (shown above)
Strawberry Arugula Salad with Fennel, Toasted Almonds, and Strawberry Champagne Vinaigrette, Jessica Levinson, Jessica Levinson
Strawberry Spinach Salad with Sweet Lemon Dressing, Courtney, Neighbor Food
Radish Jicama Salad with Lemon Cumin Vinaigrette, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
For other plant-based recipe collections, check out some of my favorites:
Published at Sat, 24 Apr 2021 07:00:31 +0000