Alternative Plant-Based Options for Omega-3: A Guide for Those Averse to Fish and Seafood
Vegan or fish-loathing? Don't sweat it - there are plenty of plant-based omega-3 sources that'll keep your body in tip-top shape. "These fats are crucial," Amber Young, MS, RDN, founder of Redefined Nutrition, tells us bluntly.
Why are omega-3 fatty acids so essential? They help form the structure of cells throughout your body, playing essential roles in your heart, lungs, and blood vessels. They're also key to a well-functioning immune and endocrine system. Plus, they've been linked to a lower risk of cancer, dementia, and Alzheimer's disease, and may combat risk factors for cardiovascular disease like high blood pressure and high levels of triglycerides.
But what if you're not into fish or seafood? No problem! Certain nuts, seeds, plants, and plant oils can deliver the omega-3s you need. Janice Dada, MPH, RDN, a certified intuitive eating counselor based in California, tells us that these plant-based options are a major win for those who want or need an alternative due to health concerns, dietary restrictions, ethical or religious reasons, or just a preference for something different.
So, how many omega-3s should you eat? Aim for 1.6 grams per day for men and 1.1 grams for women. However, there's no recommended daily intake for DHA and EPA in the US. Still, taking in higher amounts (up to three grams per day) could be beneficial if you have high blood pressure or cholesterol. And remember, your body can't make any of the omega-3s, so they must come from your diet or supplements (though food sources are typically preferred).
Here are some common plant-based sources:
- Flaxseed/Flaxseed Oil
- Ground flaxseeds: Contains around 2,400 mg of ALA per tablespoon (approximately 1 tablespoon of ground flaxseed).
- Flaxseed oil:Contains about 7 grams of ALA per tablespoon.
- Chia Seeds
- Approximately 5,000 mg of ALA per ounce (about 28 grams).
- Canola Oil
- Approximately 1,000 mg of ALA per tablespoon.
- Walnuts
- English walnuts: Contain about 3 grams of ALA per ounce (approximately 28 grams).
- Black walnuts: Contain about 1 gram of ALA per ounce.
- Hemp Seeds/Hemp Seed Oil
- Approximately 1,000 mg of ALA per tablespoon.
- Soybeans/Soybean Oil
- Soybeans: Generally contain ALA, but the exact amount can vary.
- Soybean oil:Contains around 600 mg per serving.
- Edamame: Contains about 280 mg of omega-3 per half cup.
Remember, most naturally occurring ALA is found in plant oils, while DHA and EPA are found in marine vegetation. If you want direct sources of EPA and DHA, consider algal oil supplements.
Don't deprive your body of these important fatty acids - grab some plant-based options and reap the benefits!
- Amber Young, the founder of Redefined Nutrition, explains that plant-based omega-3 sources are vital for maintaining body health.
- Janice Dada, a certified intuitive eating counselor, highlights that plant-based omega-3 options are beneficial for those with health conditions, dietary restrictions, or preferences.
- Flaxseed oil, chia seeds, canola oil, walnuts, hemp seeds, soybeans, soybean oil, and edamame are examples of plant-based sources of omega-3 fatty acids.
- To meet the daily requirement of 1.6 grams for men and 1.1 grams for women, various plant-based foods can be incorporated into the diet.
- For those seeking direct sources of EPA and DHA, algal oil supplements are viable options because they are derived from marine vegetation.
