Our bodies can’t manufacture any of the omega-3s from scratch, but they can
convert ALA into small amounts of DHA and EPA. However, that’s not
enough to increase your overall levels—the conversion rate is likely
less than 15%!—so you can’t rely solely on food sources of ALA for all
your omega-3 needs. Taking in enough DHA and EPA is important, too.
While omega-3 deficiency is rare in the US, it can cause skin issues like scaliness and dermatitis.
You want to take in enough to ward those off, sure, but adequate intake
is also important for the bigger picture: keeping your body functioning
properly and potentially cutting down on your risk of some serious
health conditions.
Plant-based omega-3 sources
Most
naturally occurring ALA is found in plant oils, while DHA and EPA are
found in marine vegetation. Read on for some common examples and their
approximate omega-3 content per typical serving size.
1. Flaxseed oil
7 grams of ALA per tablespoon
Of
all plant-based omega-3 sources, flaxseed oil (also known as linseed
oil) is probably the most packed. This particular kind of oil lends
itself well to salad dressing, so try adding it to your blend next time you mix up a batch at home.
2. Chia seeds
5 grams of ALA per ounce
What
these tiny seeds lack in size they make up for in nutritional density.
Not only are they rich in omega-3s, they also contain fiber and protein,
making them a great addition to lots of different dishes, Young says.
Sprinkle them in smoothies or add them to oatmeal for an added boost.
You can even blend them with water for chia pudding, Dada adds.
3. Flaxseeds
2 grams of ALA per tablespoon
Heads-up: Even though the number listed above refers to the omega-3 content of whole flaxseeds, ground
flaxseeds are actually a better bet because the powdered form is easier
to digest, according to Young. Otherwise, she explains, “our body just
can't break them down fully, so we're not going to be able to get the
omega-3s out of them.” Ground flax makes an excellent addition to pancakes, French toast, and other baking mixes; cereal, yogurt, and smoothies;
and soups, salads, and pasta dishes (not to mention oatmeal, according
to Dada). Plus, it can even be a substitute for breadcrumbs! If you
don’t feel like doing the work yourself, try buying a product that comes
with flaxseeds already mixed in, like Raisin Bran.
4. Walnuts
3 grams per ounce of ALA for English walnuts; 1 gram per ounce for black walnuts
In addition to omega-3s, walnuts also bring “some good protein and magnesium”
to the table, Young says. Yet another reason to love them? Their wide
range of culinary uses. Have them as a snack, add them to trail mix, or
use them as a topping on a salad or breakfast bowl—anything goes.
“They're really versatile,” Young says. What’s more, walnut oil also packs some omega-3s—over one gram per tablespoon, according to the experts, the most of any nut oil.
5. Canola oil
Over 1 gram of ALA per tablespoon
You probably think of canola oil as more of a cooking tool than a
nutritional source, but not in the case of omega-3s—and even though seed
oils are treated like bogeymen in some internet circles, the science isn’t nearly as straightforward as all the hate would suggest. In fact, canola oil is actually a surprisingly healthy choice,
as reported previously. Plus, the high smoke point and neutral
flavor make it an especially strong choice for frying (not sautéing,
though!)
6. Soybean oil
1 gram of ALA per tablespoon
Other soy products also contain some omega-3s, including firm tofu—0.7 grams per half-cup, according to the University of Wisconsin School of Medicine and Public Health. Even soybeans
(a.k.a edamame) will “have a little bit,” Dada says, at around 0.3
grams per half-cup. While that’s not a ton on its own, it’ll still offer
a slight boost—especially if combined with another source. Hint: Try
drizzling on a tablespoon of one of the oils on this list before
serving!
7. Seaweed
0.2 grams of DHA/EPA per 100 grams (slightly less than a half-cup)
While
plant-based sources of DHA and EPA are pretty few and far between,
seaweed products “are going to contain some small amounts,” Young says.
That will vary by species as well and harvesting time and location, but
it’s worth noting that red and brown seaweed varieties are particularly
known for their omega-3s. While the above number refers to raw wakame, a type of brown seaweed that can often be found in miso soup and seaweed salad, you also have other options—like nori, dried seaweed sheets that serve as a wrapper for sushi rolls and rice balls; hijiki, small twigs added to stews and stir-fries; kombu, which is used to make the Asian soup base dashi; and dulse,
which may be sold as a powder for seasoning soups as well as meat and
fish dishes. And there are snacky options, too!
8. Algal oil
0.1 to 0.3 grams of DHA per serving (around one tablespoon)
Have
you considered simply…cutting out the middleman? Algae is the original
source of omega-3s in the marine food chain. Fish are only rich in
omega-3s “because they’re eating algae,” Young explains. This makes algal oil—an
oil extracted from algae that’s basically the plant-based version of
fish oil—“a really great option for people that don't eat fish and just
want some more direct supportive fat supplementation.” You can even use
it in place of more standard cooking oils like olive oil for an omega-3
boost. The exact amount of omega-3s will depend on the product, since
more processed items tend to contain less, according to Young. You can
check the label beforehand to find a product that works for you.
