How to Get Omega-3 without Fish? 

We often hear: “Fish is an amazing source of Omega-3, make it a preferred food!” What if we are vegan? Or vegetarian? Will we get omega-3 from food at all? A vegan dietitian answers all your questions concerning omega 3 without fish!

What are Omega-3s? 

Omega-3 fatty acids are essential fats. This means your body can’t make them on your own, so you have to get omega-3 fatty acids with your diet. Fish is the food source with the highest amount of omega-3s. Continue reading to explore other alternatives if you don’t eat fish! 

Health Benefits of Omega-3s

Not only do they help maintain cardiovascular health, they also help support cognitive function and reduce inflammation. The three main types are:

• Alpha-linolenic acid (ALA): form of omega-3 found in plants.
• Eicosapentaenoic acid (EPA): “marine omega-3” because it’s found in fish. 
• Docosahexaenoic acid (DHA): is also a marine source of omega-3 found in fish.

The active forms that our body uses are EPA and DHA, and are mostly found in fish. Plant-based omega-3 comes in the form of ALA, which is not active. ALA must first be converted in the liver into EPA and DHA to be used by the body. Our bodies convert only a small fraction (<15%) of ALA to EPA//DHA so direct sources help fill the gap. 

Omega-3 also plays an important role in brain development. In fact, deficiency in omega-3 has been linked to increased risk of developing these conditions: 

• Depression
• Bipolar disorder
• Attention deficit hyperactivity disorder (ADHD) 

Plant-Based Sources of ALA

If fish is not an option, incorporating ALA-rich foods into your diet is important. The requirements per day for men and women are different, the daily targets for men is about 1.6 g and 1.1 g for women.

Below are some excellent plant-based sources a vegan dietitian recommends:

Food (typical serving)	ALA (g)
Flaxseeds oil (1 tbsp)	7.26
Hemp seeds (3 tbsp – tablespoons;~40 g )	8.7
Chia seeds (2 tbsp – tablespoons; ~28g )	5.1
Walnut (crushed ; ¼ cup)	2.57
Canola oil (1 tbsp)	1.3
Edamame (1 cup of prepared edamame)	0.28
Kidney beans (½ cup)	0.10

*National Institutes of Health 

• Ground flaxseeds can be added into smoothies, overnight oats or baked goods.
• Flaxseed oil can be added into salad dressings, sauces, and cooked foods. 
• Chia seeds: add chia seeds to overnight oats, pudding, cereals or even to top sliced bread or salads!

Sources of Plant-Based EPA and DHA 

Introducing ALA sources into our diet is good but we should need direct sources of these fatty acids. EPA and DHA are the active forms and it is easier to be used by the body, minus all the conversion steps that our body has to do with ALA. However, plant-based sources of EPA and DHA are quite limited. 

• Seaweed: you might have heard of spirulina, nori, etc.. They are different forms of algae that many people eat for their health benefits. They contain omega-3, but just a hint, not nearly enough to meet the daily requirements. About 150g of seaweed (~ several cups) to get around 250 mg of EPA. A portion of 8g merely gives this amount. Enjoying sea veggies but relying on them alone simply won’t meet your daily needs.

Extra Tips from a Vegan Dietitian and Nutritionist

• If it’s challenging to include enough omega-3 rich foods in your diet, look for products and beverages are fortified with omega-3:
  • Juices: most contain omega-3 sources that are not vegan, however Nature’s Way juice is plant-based! 
• Bread: here are a few brand recommendations! Any bread with chia seeds, hemp seeds or flax seeds added has higher omega-3 content than white bread.
  • StoneMill’s Chia and Supergrain bread
  • Silverhills’ “omegapower”
• Soy beverages
• Oil 
• Trail mix
• Cereals
• Omega-3 containing EPA and DHA supplements also are available at pharmacies and health stores that are easily accessible to the public. There are several types of omega-3 supplements to choose from including:
  • Algae oil: For a vegan diet, algae oils are excellent sources of omega-3s. 
  • Brand recommendations: Freshfield , Nature’s way (NutraVege) , Webber Naturals Plant-Based

The amount of omega-3s in supplements will depend on the brand, the type of supplement as well. Make sure you carefully read the label before you reach for it to make sure it’s suitable for vegetarians and vegans.     

Summary: 

Even without fish, it’s absolutely possible to meet your omega-3 needs through plant-based sources . There are many options available to get these essential fatty acids to help support the brain, heart and overall health. 

Want help optimizing your diet for plant-based nutrition? Book a free consultation with our vegan and vegetarian dietitians today – we can help to know more about vegan diet, supplements, and tips to incorporate rich omega-3 foods into your diet!