Plant-Based Sources of Omega-3

Written by:

Sheena Batura, MS, RDN, CSOWM, LD

Registered Dietitian

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When it comes to omega-3 fatty acids, fish is often the first food recommended due to its rich omega-3 content. But for those who choose not to eat fish, other food sources are important to consider as part of your diet to get these essential omega-3’s. Let’s review the importance of omega-3 fatty acids and plant-based food sources.

How do omega-3 fatty acids support our health?

Omega-3 fatty acids play an important role in many bodily processes, including the building of our cells and brain and eye health.1 Omega-3 fatty acids are essential, which means they are not something the body makes on its own and we must get them from food. There are different types of omega-3s: alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). In most cases, we eat plenty of ALA, but fall short when it comes to EPA and DHA.2 Some ALA is converted to EPA and DHA in the body, but obtaining EPA and DHA from dietary sources is also necessary. 

Plant-based sources of omega-3 fatty acids:1

  • Flaxseed (ground meal and oil) (ALA)
  • Chia seed (ALA)
  • Walnuts (ALA)
  • Edamame (ALA)
  • Hemp seeds (ALA)
  • Avocado (ALA)
  • Soybean oil (ALA)
  • Extra virgin olive oil (ALA)
  • Seaweed (EPA and DHA)
  • Spirulina (EPA and DHA)

Foods fortified with omega-3:

  • Eggs*
  • Yogurt**
  • Milk**
  • Plant-based butter
  • Enriched breads

*If ovo-vegetarian

**If lacto-vegetarian

What about dietary supplements?

Microalgae has gained popularity as an alternative omega-3 dietary supplement for fish oil. Microalgae is generally viewed as favorable as an omega-3 fatty acid source, but in relation to health outcomes, the results are mixed.3-5 In general, plant-food sources of omega-3’s are encouraged first before supplementation would be considered. But if you’re wondering if supplementation makes sense based on your individual needs, reach out to your Care Team for additional insight.

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Want to learn more about dietary supplements?

Check out our guide about nutritional supplements to better understand strengths, limitations, and how to choose quality products. 

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Sources

  1. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. 
  2. Murphy RA, Devarshi PP, Ekimura S, Marshall K, Hazels Mitmesser S. Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011-2012. BMJ Open. 2021;11(5):e043301. Published 2021 May 10. doi:10.1136/bmjopen-2020-043301
  3. Rocha CP, Pacheco D, Cotas J, Marques JC, Pereira L, Gonçalves AMM. Seaweeds as Valuable Sources of Essential Fatty Acids for Human Nutrition. Int J Environ Res Public Health. 2021;18(9):4968. Published 2021 May 7. doi:10.3390/ijerph18094968
  4. Stiefvatter L, Lehnert K, Frick K, et al. Oral Bioavailability of Omega-3 Fatty Acids and Carotenoids from the Microalgae Phaeodactylum tricornutum in Healthy Young Adults. Mar Drugs. 2021;19(12):700. Published 2021 Dec 10. doi:10.3390/md19120700
  5. Bernstein AM, Ding EL, Willett WC, Rimm EB. A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease. J Nutr. 2012;142(1):99-104. doi:10.3945/jn.111.148973

Written by:

Sheena Batura, MS, RDN, CSOWM, LD

Registered Dietitian

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