If you haven’t read our article on the best vegetarian sources of omega-3, we recommend that you do. It’s an excellent foundation for understanding the importance of omega-3 fatty acids, along with the difference between EPA, DHA, and ALA, and why they’re not all created equal.The most common “omega-3” we find on the market is in supplement form derived from fish, but it’s not the only one.
There are plenty of omega-3 rich food sources that are not seafood.But it’s also important to keep in mind that if you’re relying on entirely plant-based sources for EPA and DHA, the conversion rate is minimal, so the efficacy of those sources is debatable.However, if you’re aiming to bump up your intake of ALA, you’re on the right path.Let’s do a quick recap for you.
The Three Types of Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that cannot be synthesized in the body.
They are obtained from fat-based food sources like seafood (cold-water fatty fish provide an abundance of EPA and DHA), nuts and seeds, oils, and some produce. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two most common fish-derived omega-3 fatty acids that also have the most known health benefits. In moderate amounts, they have been shown to modulate prostaglandin metabolism and decrease triglycerides, and, in high doses, may lower cholesterol and possess both antithrombotic and anti-inflammatory properties 1. They are rapidly incorporated into cell membrane phospholipids and have a positive effect on several aspects of cellular function.While we only hear about EPA and DHA in regard to omega-3s, there’s also ALA.Alpha-linolenic acid (ALA) is derived from plant-based foods and functions as a potent source of energy because of its low conversion rate to EPA and DHA, meaning it cannot provide the same functions as these omega-3 fats.
The Problem With ALA
As we’ve mentioned before, EPA and DHA elicit a lot of favorable effects in the body, but ALA doesn’t appear to produce as many. That’s because to be taken up by the brain and elicit positive effects on nervous, cognitive, immune, and other systems in the body, ALA has to be converted to EPA and DHA. However, the efficacy of omega-3 long-chain polyunsaturated fatty acid synthesis decreases during the conversion process of ALA, which means its conversion to EPA is limited, and DHA is even more limited. The presence of LA (linoleic acid) may also restrict the conversion in the diet, as there is competition between LA and ALA for specific enzymes 2.The first step in the endogenous synthesis of EPA is kinetically slow. As a result, most ALA undergoes oxidative metabolism for energy and is not converted to EPA or DHA. To be more specific, about 6% of ALA is converted into EPA and a mere 3.8% to DHA 3.
Because of this, it’s best not to look towards food sources rich in ALA if you’re trying to bump up your intake of EPA and DHA.
The Problem With Fish Oils
As you’ve probably noticed by now, we aren’t the biggest fan of fish oils.
Compared to other sources, fish oils may have more downsides than they do upsides.
Here are the main issues with fish-derived omega-3 supplements 4:1. Chemical contaminants: Contamination with toxic substances is a huge issue with fish oils during production. Heavy metals, pesticides, and antibiotics found in water sources and feed make their way into fish tissue, which then goes into your body.2. Rancidity: Omega-3 fatty acids are incredibly delicate oils and are prone to oxidation when not processed and stored correctly. If exposed to high heat and light during processing, these oils become rancid and thus toxic to your body.3. Sourcing/sustainability: The demand for seafood and fish oils has grown massively, leaving fish stocks and our oceans’ health depleted. If you’re not purchasing certified sustainably sourced fish oils, chances are they aren’t, and they are contributing to the overfishing and sustainability problem.4. Odour: The stinky fish smell is a huge reason many people turn their noses up at fish oils (capsules or liquid). Not only do they have an odour, but they can also leave a nasty taste in your mouth.
Best Foods for Omega-3s That Aren’t Fish
Fish are no doubt most peoples' go-to for omega-3 fatty acids, but they’re not the only ones. Many foods are excellent sources of ALA—and some even EPA and DHA—so make sure you’re getting a broad spectrum of them!
1. Algae Oil
We talk a lot of hype when it comes to algae oil, so naturally, it’s going to be #1 on our list (even though it isn’t really a “food” source).
The common source of omega-3 fatty acids consumed is through fish, but interestingly, fish don’t actually synthesize omega-3s in significant quantities, but rather get it through diet by eating zooplankton that feed on algae 5.
Marine algae are both the primary producers in the aquatic food chain and also the primary synthesizers of omega-3 fatty acids.
And since the demand for EPA and DHA has steadily increased because of all the known health benefits, of course, the pressure on fish species has kept right up.
Declining fish supply and ocean health, along with a rise in commercial fishing operations, suggest that mass-scale fishing is no longer a sustainable option for sourcing omega-3 fatty acids.
But do you know what is? Algae.
As the primary producers of the ocean’s ecosystem, algae-derived EPA and DHA supplements are a vegan-friendly alternative to fish oils that offer a cleaner, safer, and more rich content of omega-3 fatty acids.
Because of their small size, they are easy to grow on a large scale, making it a much more sustainable source.
Performance Lab Omega 3 supplies high potency EPA and DHA in a clean, safe, ultraclean prebiotic capsule free of contamination, heavy metals, PCBs, or other toxic compounds.
It’s an environmentally friendly and sustainable choice, completely vegan, and traceable from start to finish.
2. Nuts
Nuts are one of the most common food sources you hear about in terms of monounsaturated fatty acids. But what about polyunsaturated fatty acids? While they don’t inherently contain EPA and DHA, nuts are a rich source of ALA. Here’s the ALA content of some varieties of nuts (per ounce, 28g) 6:
- Walnuts: 2,570mg
- Pecans: 986mg
- Macadamia Nuts: 206mg
- Pistachios: 289mg
- Pine Nuts: 112mg
3. Seeds
Just like nuts, seeds offer another great source of omega-3 fatty acids, among many other nutrients like fiber, amino acids, copper, zinc, and iron. Like nuts, though, seeds don’t contain EPA and DHA, but they do contain adequate amounts of ALA. Here’s the omega-3 fatty acid content of some varieties of seeds 6:
- Flax: 2,350mg (per 1 tbsp.)
- Flaxseed Oil: 7,260mg (per 1 tbsp.)
- Chia: 5,060mg (per 1 oz.)
- Hemp: 2,600g (per 3 tbsp.)
4. Veggies
Omega-3 may not be the first thing that comes to mind when you think about vegetables, but in fact, they do contain them!
Keep in mind that while some vegetables do contain omega-3s, the amounts are not substantial, so you shouldn’t rely on them as your only source.Here are the top omega-3 containing veggies that should be on your plate at every meal (per 1 cup) 6:
- Broccoli (raw): 53mg
- Broccoli Rabe (cooked): 486mg
- Spinach (raw): 35mg
- Brussels Sprouts (boiled): 270mg
All the more reason to listen to your mother and eat your veggies!
5. Beans and Legumes
Whether you’re looking for protein, fiber, folate, manganese, copper, or vitamin K, beans and legumes tick just about all the boxes.
They’re a highly nutrient-dense food that is an excellent addition to any diet but are also a superb source of omega-3s.Here are some good options (per 1 cup) 6:
- Kidney Beans: 301mg
- Black Beans: 187mg
- Mung Beans: 625mg
- Fava Beans: 631mg
6. Avocados
Avocados are known for their incredible health benefits due to their high content of monounsaturated fatty acids, fiber, potassium, magnesium, and B vitamins, but did you know they also contain omega-3 fatty acids?Per 100 grams, avocados contain around 125mg of ALA!
Where To Get Your Omega-3s
If you’re looking to get the complete spectrum of vegan-friendly omega-3s—EPA, DHA, and ALA—your best bet is to combine an algae oil supplement like Performance Lab Omega 3 with an abundance of ALA-rich foods in your diet.
Aim to include a healthy amount of fats at each meal and pop your omega-3 capsule each morning to ensure you meet your body’s needs.
References
- AP Simopoulos. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec; 21(6): 495-505.
- PLL Goyens, ME Spilker, PL Zock, MB Katan, RP Mensink. Conversion of α-linolenic acid in humans is influenced by the absolute amounts of α-linolenic acid and linoleic acid in the diet and not by their ratio. The American Journal of Clinical Nutrition. 2006 Jul; 84(1): 44–53.
- H Gerster. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res. 1998; 68(3): 159-73.
- TC Adarme-Vega, DK Lim, M Timmins, F Vernen, Y Li, PM Schenk. Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production. Microb Cell Fact. 2012; 11: 96.
- WR Barclay, KM Meager, JR Abril. Heterotrophic production of long chain omega-3 fatty acids utilizing algae and algae-like microorganisms. J Apply Phycol. 1994; 6: 123-129.
- https://fdc.nal.usda.gov/fdc-app.html
