Are there any vegetarian sources for omega-3 fatty acids?

If your vegetarian diet doesn’t include fish, you may not be consuming enough of the essential omega-3 fatty acid called alpha-linolenic acid. Healthy food sources include: Fish, especially fatty fish such as salmon and sardines, walnuts, flaxseed and flaxseed oil, soybean and canola oil

Healthy Food - Walnuts in bowl, 91910327
Michaela Ballmann
Nutrition & Dietetics
Yes! In fact, though it is commonly thought that the EPA and DHA forms of omega-3 fatty acids come from fatty fish like salmon, the fish actually get their omega-3's from eating microalgae. Vegetarians can go to the source and take microalgae supplements.

The other option would be to eat the ALA form of omega-3's in foods like walnuts, canola oil, soybeans, and flax, hemp, and chia seeds. If you go this route, it is important to reduce the amount of omega-6 fatty acids (found in most vegetable oils such as sunflower, safflower, and corn oil) in order to improve the conversion of ALA to EPA and DHA.
Vandana  R. Sheth
Nutrition & Dietetics
Yes, there are vegetarian sources for omega 2 fatty acids. Flaxseed oil is one of the richest sources of plant based omega 3 fats (1 Tbsp provides 6.6mg omega 3 fat). Other plant sources of omega 3 fats include ground flax seeds, canola oil, walnuts, soybeans. 2 Tbsp ground flaxseeds provide 3.2mg, 1 Tbsp canola oil provides 1.6mg, 2 Tbsp chopped walnuts provide 1mg, 1 cup cooked soybeans provide 1.1mg of omega 3 fats.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.