Vegan or vegetarian? 7 plant-based sources of omega-3!
No, we don't just eat corn salad. And no, not fish either. Maybe sometimes you also get tired of the (silly) questions you sometimes get. After all, vegan and vegetarian cuisine can excel in color, aroma and taste. From avocado to flaxseed, there are all sorts of possibilities when you start experimenting. But, are you getting enough omega-3 with a vegan or vegetarian diet?
No worries! In this blog, we share 7 surprising plant-based sources of omega-3 that can help you make the right choice for your diet. Yet there is also a hook to the story of plant-based omega-3. Because what exactly about the conversion of omega-3 in your body? Read on quickly!
What is omega-3?
Omega-3 fatty acids are a group of polyunsaturated fatty acids that our bodies cannot produce themselves. Therefore, we get them from our diet. The three main types of omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). ALA is found mainly in vegetable oils, while EPA and DHA are found mainly in fatty fish.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the most biologically active forms of omega-3 fatty acids and are considered the most important. This is because these omega-3 fatty acids are important for several functions in our bodies. For example, DHA helps to maintain sharp vision and is an important building block for the brain. DHA and EPA are also good for blood pressure and support the heart.
Does vegan omega-3 exist?
Omega-3 fatty acids are a type of fatty acid found in both animal and plant sources. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two major forms of omega-3 fatty acids, are often found in fish and fish oil. Although it can sometimes be difficult for vegans and vegetarians to get enough omega-3, some plant foods contain ALA, such as chia seeds, hemp seeds, walnuts and tofu. However, these foods do not provide as much EPA and DHA as fatty fish and fish oil.
For this reason, vegan omega-3 supplements, such as algae oil, can be a convenient alternative. Algae is a plant source that naturally produces EPA and DHA, making algae oil a suitable option for people who do not eat fish. By following a varied diet rich in omega-3-containing foods, you can at least try to get enough omega-3.
7 plant sources of omega-3!
Here are 7 plant sources of omega-3 and see how many grams of omega-3 fatty acids (ALA) the foods contain per 100 grams.
Product | Omega-3 fatty acids (ALA) in grams/100 grams |
Flaxseed oil Idea: as salad dressings or in your smoothie | 54 grams (= 5.4 grams per tablespoon) |
Chia seed Idea: Mix 4 tablespoons of chia seeds with 1 tablespoon of cocoa powder in a jar or bowl. Add 1 to 1.5 cups vegetable milk and sweeten to taste (honey or maple syrup). Stir well and refrigerate for at least 2 hours (or overnight) to stiffen. Serve with fresh fruit or walnuts as a topping. | 18 grams (= 1.8 grams per tablespoon) |
Walnuts Idea: delicious snack by itself, but can also be added to breakfast cereals or salads. | 9 grams (= 2.25 grams per handful) |
Wheat Germ Oil Idea: salad dressings, smoothies or use it as a flavorful finish for dishes. | 7 grams (= 0.7 grams per tablespoon) |
Peanuts Idea: as a snack, but they can also be added to stir-fries, salads or made into peanut butter for use on bread. | 0.5 grams (= 0.1 grams per handful) |
Almonds Idea: Toast almonds in a dry skillet until light golden brown. Let cool and blend in a food processor until smooth paste. Add a little (coconut) oil if necessary. Store in an airtight jar. Done! | 0.5 grams (= 0.1 grams per handful) |
Tofu Idea: as a meat substitute and can be baked, roasted, grilled, stewed or added to stir-fries, soups and curries. | 0.4 grams |
The recommendation is to get about 1% of your daily caloric intake from ALA. For a woman eating 2,000 kilocalories per day, this means about 2 grams of ALA per day. For a man with an average daily caloric intake of 2,500 kilocalories, this equates to about 3 grams of ALA.
In this table you can see that for a man, to get about 3 grams of omega-3 (ALA) per day, you can eat a handful of walnuts and put a tablespoon of wheat germ oil over your salad. Variety is most important in this so try to use different products per day as well.
Plant-based omega-3 as a supplement
It is not feasible for everyone to get in a complete set of nutrients vegan or vegetarian diet. Sometimes your day flies by and you are not as sharp on what exactly you have ingested. Algae oil is the solution for you to at least get enough of this important nutrient.
Vegan omega-3 supplements | Algae oil DHA + D3 | Algae oil DHA and EPA | Algae oil DHA and flaxseed oil ALA | Algae oil DHA and EPA and Hemp seed oil ALA + D3 |
| DHA/EPA/ALA | 1 capsule contains: 250 mg DHA | 1 capsule contains: 210 mg DHA 70 mg EPA | 1 spoonful (5 ml) contains: 250 mg DHA 2000 mg of ALA | 1 teaspoon (2.5 ml) contains: 375 mg DHA 75 mg EPA 350 mg of ALA |
| Form | Capsule | Small capsule | Liquid | Liquid |
Which form suits you best? If you have any questions, you can always contact our team.
Conclusion
Getting enough omega-3 fatty acids in a vegan or vegetarian diet can be challenging. Although some plant foods contain ALA, a precursor to EPA and DHA, its conversion in the body is not very efficient. Therefore, it may be a good idea to consider adding plant-based omega-3 supplements, such as algae oil, to your diet as a supplement.
This supplement offers a convenient and effective way to obtain essential omega-3 fatty acids without depending on animal products. Algae oil, whether capsules, liquid or other varieties, is then a good solution to take good care of the earth as well as yourself.