Omega-3 fatty acids are most often referred to as essential fatty acids. They offer a whole variety of health benefits from regular cell processes and hormone production to helping to reduce inflammation and many more which we will talk about in greater detail. If you don’t get enough of these nutrients, it will eventually become a deficiency and you will end up becoming sick.

What Are Essential Fatty Acids?

Essential fatty acids are types of polyunsaturated fats.  They are referred to as “essential” because our bodies can’t produce them on their own. We need to take them from foods we eat. Hence we must focus on how to get our daily intake of essential fatty acids from food so that we don’t have to worry about potential health problems that may arise down the line.

There are two types of Essential Fatty Acids:

  • Omega 3
  • Omega 6

Once consumed, the body is able to turn Omega 3 and Omega 6 into other types of fatty acids:

Omega 3

  • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Omega 6

  • arachidonic acid (AA)

Why Do We Need Omega 3?

Regardless of the fact that you are vegan or non-vegan, you just can’t underestimate the importance of fatty acids in our regular diets. These facts below underscore why I need to be aware of the daily intake of Omega-3.

  • They are part of all cell membranes and are what make our cells flexible. They are also very important for the nervous system. DHA is particularly abundant in the nervous system which is why it is touted as a “brain food.” 
  • Also high concentrations of omega-3 fatty acids (DHA) are said to be a major component of the retina in your eye, so the fats are important for vision and if you don’t get them enough, you bet, you are going to have vision problems down the road.
  • Essential fatty acids aid in the process of controlling inflammation. One thing to keep in mind though is Omega 3 reduces inflammation whereas Omega 6 increases inflammation. Inflammation is to blame for a whole host of health problems ranging from acne to arthritis and even in some cases heart disease and cancer if inflammation is persistent. So getting these nutrients in appropriate amounts is crucial to say the least.Research have shown a connection that the more omega-3 you take, the less reduced inflammation.
  • Better Skin, Hair and Nails: Getting enough essential fatty acids can improve the appearance and strength of skin, hair and nails. One of the structural components of our skin is DHA which keeps the good health of cell membranes
  • Improved Mental Health: Various studies show that essential fatty acid (particularly Omega 3) are crucial for mental health and getting enough of them can reduce symptoms of depression, as well as other mood disorders like anxiety.
  • Brain growth: Studies have shown that taking enough essential fatty acid (DHA in particular) during pregnancy results in many health benefits such as higher intelligence, better communication skills and so on for your child.
  • Reduced Risk of Heart Disease: Not to mention that Cardiovascular disease is the most common cause of mortality and morbidity in the West, accounting for more than 50% of all deaths.
  • Omega 3 fatty acids in particular have shown to reduce risk of heart disease since they are able to thin blood (reducing the risk of a clot), prevent inflammation (reducing blood pressure), and slow the buildup plaque in the arteries. By contrast, some studies have implied that Omega 6 can increase the risk of heart disease by causing inflammation in arteries. The American Heart Association contests this though, and instead says that people need to seek a better balance of Omega 6 and Omega 3 fatty acids.
  • Reduced Risk of Alzheimer’s Disease: Omega 3 (DHA in particular) has proven to lower the risk of Alzheimer’s disease as well as other age-related cognitive diseases such as dementia.
  • Arthritis and Inflammation Disorders: Omega 3 fatty acids have proven to be effective as a natural treatment for many inflammation disorders like arthritis, Crohn’s disease, and even (to some extent) asthma.

Omega-6 to Omega-3 ratio

You might be sold on the idea that you could just eat lots of Omega 3 foods to ensure we are making enough DHA and EPA, since our bodies convert ALA into DHA and EPA. Unfortunately, getting enough DHA and EPA isn’t as simple as eating more Omega 3. Research suggests that Omega 6 inhibits the conversion of Omega 3 into DHA and EPA.

They also show that getting Omega-3 isn’t just a concern for vegans and vegetarians. The Standard American Diet (appropriately called SAD) is low in Omega 3 while simultaneously very high in Omega-6. One report found that Americans are consuming 10-20x more Omega 6 than Omega-3. Most health experts recommend keeping Omega-3 to Omega-6 ratio at 1:4. High Omega-6 content could lead to cardiovascular disease, cancer, and inflammatory and autoimmune diseases.

But How do Vegans get Omega-3?

Now to the interesting part….How to get enough omega-3 from plant sources? Is it even possible? The answer is of course, it is.

Even though fatty fish has long been touted as the best source of omega 3 fatty acids, vegans and vegetarians would have no problem with essential fatty acids if you are careful enough to get the daily intake from plant sources and supplements. The US Adequate Intake for adults is set at 1.1 to 1.6 grams of omega-3 per day. Although it is not a large amount to get from food, studies show western diets are deficient in Omega-3.

It is typical of plant eaters to find it a little bit extra challenging to get enough Omega-3 because plant sources only contain ALA (alpha-linolenic acid ) which is not as active as two other forms of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body.

Statistics show only about 5% of ALA is converted into EPA and less than 0.5% is converted into DHA since as enzymes necessary for this conversion are easily disrupted. As you know data doesn’t lie. So it is imperative that you eat a decent amount of omega 3 rich plant sources.

Take a look at these omega 3 rich plant foods and their content of ALA.

Flax seeds

Flax seeds tops our omega 3 plant foods list and it contain 6.703 g of ALA per tbsp. Flax seeds happen to be one of the healthiest seeds that anyone can eat and it easily falls into the category of “Superfoods”. Not only do they have relatively more ALA, but they contain other nutrients too such as fiber, protein, magnesium, manganese. Flax seed oil is perhaps by far the best alternative to fish oil in terms of Omega-3. Check it out here.

These seeds may reduce blood pressure and improve heart health. Recent research have has shown that it might be associated with a reduced risk of heart disease, stroke, diabetes and several forms of cancer such as breast cancer, prostate cancer, and colon cancer.

As for how to eat flax seeds, it can actually be mixed with water to create a vegan egg replacement or you can add them to oatmeal, cereal, or salad. You can buy pure flax seeds here.

Chia seeds

Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein as well. This can also be thought of as a “Superfood”. Chia seeds contain 5.055 g of ALA per 1-oz serving.

These seeds can be consumed as an ingredient in granola, salads, or smoothies, or you can mix them with milk like almond or soy (milk type actually goes to your liking) to make chia pudding. Mixing chia seeds with water also replaces eggs and that is one of the ways vegans can eat eggs without actually eating eggs.

Chia seeds are believed to be associated with a reduced risk of obesity, diabetes, heart disease and it may also promote weight loss thanks to its high fiber content.

Many health-food stores now stock chia seeds, and it is also possible to buy them online. Chia seeds oil is also available.

Hemp seeds


Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp). Usually most people get too many omega-6s but too few omega-3s. So it is important to keep in mind the ratio of omega 6 to omega 3 which in the case of hemp seeds is 3:1. Since the above ratio lies in the optimal range, hemp seeds can help you balance your diet.


They are also rich in many nutrients including protein, magnesium, iron, zinc. Research backs up the fact that hemp seeds are good for a person’s heart, digestion, and skin.

You can have hemp seeds plain and they make an excellent addition to granola, oats, snack bars, salads, and smoothies. You can buy pure hemp seeds here or pure hemp seeds oil as well.

Walnuts

Walnuts contain 3.346 g of ALA per cup. These nuts are a great source of healthy fats, including ALA omega-3 fatty acids. Research shows that walnuts offer you some important health benefits of metabolic syndrome, cardiovascular problems, type 2 diabetes and a decreased risk of certain cancers such as prostate cancer and breast cancer.

You can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, salad, or cooked dish. While some will encourage you to remove the whitish walnuts skin due to its bitterness, we encourage you not to remove it because nearly 90% of the phenols in walnuts are found in the skin. Check out raw walnuts here.

Edamame

A half-cup of frozen edamame beans contains 0.28 g of ALA. Even though most oy foods are a good source of omega-3 fatty acids, the high omega-6 content tarnishes its reputation as it pertains to heart health and disease prevention. Surprisingly though, edamame is an exception.

Edamame beans are immature soybeans that are of green color. Not only are they rich in omega-3s but are a great source of plant-based protein. Edamame also has fiber.You can buy roasted edamame as a snack and boiled or steamed edamame beans can be used in a salad or as a side dish.

Seaweed

Seaweed
Spirulina

Not only do Seaweeds have a decent amount of Omega-3, but they are also one of the only vegan foods which also produce EPA and DHEA. Spirulina omega-6 to omega-3 ratio (58mg Omega 3, 88mg Omega 6 per tablespoon) is approximately 1.5:1. It is also an excellent source of protein. Arguably spirulina may be the most nutritious food on earth.

Seaweed can be prepared in a whole variety of ways including soups, sushi rolls, salads and smoothies. It also offers a bunch of health benefits such as reduced risk of heart disease, promotion of gut health and support for thyroid function.

Winter squash

Winter squash is a surprisingly good source of Omega 3, with 338mg per cup cooked – and you’ll only get 203mg of Omega 6. Not just that, they also have other nutrients such as vitamins, minerals and fiber and its health benefits come with a reduced risk of heart disease and diabetes. It is mostly consumed in soups.

Cabbage Family

Cabbage family vegetables demonstrate a surprising amount of Omega 3. Cauliflower is the most notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Broccoli and Brussels sprouts are also good choices.  Cabbage is a good source of calcium and Vitamin K and it has the potential to protect you from heart disease, vision loss and some type of cancers.

Berries

Berries are not only good sources of antioxidants, vitamins and minerals, but they also are also a good vegan and vegetarian source of Omega 3. Helping to improve blood sugar and insulin response, lower cholesterol levels and reduced inflammation are just a few of the many health benefits berries have to offer. Blueberries are one of the table toppers with 174mg of Omega 3 per 1 cup serving while simultaneously only delivering 259mg of Omega 6.

Wild Rice

Wild rice should be a staple for all vegetarians and vegans. One thing to keep in mind though is it is not a rice but a grass. One cup cooked delivers a whole lot of iron, protein, fiber, magnesium, zinc, and manganese. You’ll also get 156mg Omega 3 while only taking in 195mg of Omega 6 producing omega-6 to omega-3 ratio of 1.25:1. Find out pure wild rice here.

Canola oil

Canola oil contains omega 3- 9g, omega 6- 19g per 100g oil. The ratio of omega-6 to omega-3 in it is 2:1, which is nutritionally ideal. Both of these fatty acids are polyunsaturated. Canola oil also contains very high levels of heart-healthy monounsaturated fatty acids, which lower bad cholesterol (LDL) and help control blood glucose. Canola’s heart-health claims are evidence-based.

Spinach

Spinach is already known to be an excellent source of protein and it also contains zinc, fiber, Vitamin E, A, C and K, calcium, phosphorus, copper, magnesium, potassium, manganese and iron. Spinach provides us with a whole host of health benefits which are thought to help improve the brain function, memory, lower the risk of heart problems, regulates blood pressure and boosts our energy. Spinach is also rich in Omega 3 fatty acid. 100 grams of spinach contains 370 milligrams of omega 3.

Vegans who are having a hard time getting the daily intake of Omega-3 must consider taking a supplement. Also people with increased needs or decreased capacity for conversion may need to boost their intake by taking a supplement. Check out this all in one Omega-3 supplement that supports joint mobility, immune function, skin care, cognitive activity, and cardiovascular health with its high content of EPA and DHA or this one healthier than fish oil.

Useful tips for The Best Conversion of ALA to EPA & DHA

  • Keep an eye on the intake of processed foods and deep-fried foods rich in trans fats and omega-6 fatty acids.
  • For cooking at medium temperatures, use an oil high in monounsaturated fat such as olive oil in place of polyunsaturated omega-6 rich oils such as sunflower, safflower and grapeseed. Camelina Oil is best for high heat cooking.
  • Eat other foods rich in monounsaturated fats including avocado, almonds, macadamias, cashews, and hazelnuts instead of foods high in polyunsaturated omega-6 fatty acids.
  • Limit alcohol intake.