Vegetarian Omega 3 Fatty Acid Sources

What are some good vegetarian omega 3 fatty acid sources?

Although many writings quote fish oil as the best source of omega 3 fatty acids, the fact is that many grains, fruits, vegetables and vegetable oils actually also contain significant amounts of omega 6 and / or omega 3 fatty acids.

It is important to note here that, while fish oil contains the omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), plant and vegetable sources of omega 3 normally contain alpha-linolenic acid (ALA).

Now, DHA and EPA have been well-studied to have many beneficial effects on different aspects of human health. The benefits of ALA, however, are less well-known. The body is actually able to convert ALA to DHA and EPA. Such conversion, however, is said to only take place on a limited basis (possibly up to 15% from ALA to EPA, and up to 5% for further conversion to DHA).

Here are some vegetarian omega 3 (ALA) sources, which include vegetables, nuts, seeds and oils.

• Butternut squash
• Chia
• Flaxseed
• Perilla
• Purslane
• Rapeseed
• Tofu
• Walnuts
• Winter squash
• Flaxseed oil
• Hemp oil
• Soybean oil
• Walnut oil

It is said that acai palm fruit, broccoli and strawberries are also decent plant sources of omega 3 fatty acids.

Sunflower oil and peanut oil are said to have no omega 3 fatty acids, while cottonseed oil and grapeseed oil are said to have almost none (Wikipedia).

Further, canola oil, olive oil and peanut oil are noted to contain about 80% monounsaturated fatty acids (omega 3 and omega 6 fatty acids are polyunsaturated fatty acids) (Wikipedia). This makes their total omega 3 content quite negligible as compared to other oils, and thus these would probably not be good vegetarian sources of omega 3's.

Flaxseeds and flaxseed oil as sources of vegetarian omega 3

Flaxseed and its oil are said to contain a lot more omega 3 fatty acids than most fish oils, albeit different types of omega 3. This is why flaxseed oil and related supplements are probably the most readily available vegetarian source of omega 3. Flax has about three times as much omega 3's as omega 6 fatty acids, and flaxseed oil is said to have an ALA composition of about 55%.

Flaxseeds are often added to cereals, muffins and breads. They are very rich in fiber and help to clean up the colon. It is said that the oils in flaxseeds turn rancid very quickly, so if you purchase flaxseeds from a store, buy whole seeds, and not ground ones; you can grind them up on your own at home later.

Proportion of ALA

The following figures display the proportions of ALA in various vegetarian omega 3 sources; these figures are obtained from Wikipedia.org.

Seed Oils