Omega 3 fatty acids are known as the “good fats” that hold a lot of benefits for our body. But some of us might have a misunderstanding about its sources, the most popular one being fatty fish. In India, where about 30% of the population is vegetarian, people might assume that they’re missing out on omega 3s. But there are adequate vegetarian sources of omega 3 fatty acids, it’s just that we aren’t aware of it. So let’s break down the difference between plant based omega 3 fatty acids and fish oil omega 3s, find out the vegetarian foods for omega 3s, and what works best for your health.
What are Omega 3 Fatty Acids?
Omega 3s are polyunsaturated fats that are essential to maintain our health. They’re a vital part of our cell membranes, basically ensuring that all our cells function as they should. They largely support the health of our heart and eyes. The main types are (1):
• ALA (alpha-linolenic acid): This is the type that the body can’t produce on its own. It’s found mostly in plant foods – flaxseed, soybean and canola oils, walnuts, and chia seeds.
• EPA (eicosapentaenoic acid): This is a long-chain omega 3 that’s mostly found in fatty fish like salmon, mackerel, tuna, and sardines. Our body converts ALA into EPA, but not enough for our daily needs. EPA is linked to heart and mental health.
• DHA (docosahexaenoic acid): This is another long-chain omega 3 fatty acid that’s found in marine foods. It’s mostly important for our brain, nerve, and eye development.
Omega 3s generally cannot be produced by the body; you must get them from food. Which is what makes it all-the-more important to learn about and understand its sources – both marine as well as vegetarian foods high in omega 3.
Health Benefits of Omega 3s
• Heart Health: Chronic inflammation is one of the causes of cardiovascular diseases. EPA and DHA have anti-inflammatory and antioxidant effects, so they support and improve cellular function in the heart. They’ve been shown to reduce the risk of sudden cardiac death and heart failure (2).
• Brain Function: DHA is especially important for memory, mood, and healthy brain aging – for both kids and adults.
• Pregnancy & Child Development: DHA is vital during pregnancy and breastfeeding for brain and eye development in babies. Supplementation of EPA and DHA during this time also helps protect the children from allergies.
Vegetarian Sources of Omega 3s
You don’t have to be a fish eater to get your omega 3s in. Many vegetarian and vegan foods are packed with ALA, the essential starting form of omega 3s.
• Flaxseeds are one of the richest plant based omega 3 sources (try ground flaxseed in smoothies or rotis).
• Chia seeds are easy to add to breakfast bowls, laddus, and bakes.
• Walnuts make for an easy snack while being full of good fats.
• Hemp seeds can be sprinkled on salads or dal.
• Seaweed and algae. Marine food doesn’t have to mean only fish. Seaweed is especially important for vegans who want direct DHA & EPA.
• Leafy greens and rajma contain small amounts of omega 3s, but every bit counts.
By getting our ALA content up, the body can convert it into DHA and EPA. But this process isn’t very efficient, because the conversion quantities aren’t enough compared to how much we need. So DHA and EPA supplementation becomes very important especially for vegetarians and vegans.
Fish Oil: The Gold Standard?
Fish oil is derived from the tissues of fatty fish. Consuming fish and fish oil are usually considered the “best” sources for omega 3s because they contain EPA and DHA directly, and these are the types that are crucial for heart and brain health. Marine foods include:
• Mackerel
• Salmon
• Sardines
• Cod liver
• Oysters
• Anchovies
Difference between Marine and Plant Based Sources of Omega 3s
|
|
Fish Oil (Animal Source) |
Plant Omega 3s (Vegetarian/Vegan) |
|
Main forms |
EPA, DHA |
ALA (gets converted to EPA & DHA) |
|
Food sources |
Oily fish, fish oil capsules, cod liver oil |
Flaxseed, chia, walnuts, canola oil, hemp, algae, seaweed |
|
Conversion |
EPA & DHA are absorbed and used directly |
Only a small amount of ALA is converted, doesn’t meet body’s requirement of EPA and DHA |
|
Efficacy |
High bioavailability and efficacy for heart, brain, and eye health; direct supplementation is needed for best results, especially in high-risk groups |
ALA sources provide general benefits, but direct algal oil supplements are needed for more EPA & DHA efficacy; regular consumption of seeds and nuts is important for vegetarians |
|
Indian Diets |
Rarely consumed except among coastal, non-veg households |
Widely available, affordable, easy in veg diets |
Can Plant Foods Provide Enough Omega-3s?
Now we’ve come down to the most important question for vegetarians and vegans. The thing is – your body can only convert a small percentage of ALA from plant foods into EPA, and even less into DHA. Algal oil is the only vegan source that provides DHA and EPA directly like fish oil. So vegetarians should supplement algal oil to get enough essential omega 3s in.
Tips for Omega 3 Intake for Indians
• Grind flax and chia seeds (for better absorption) and add it to rotis, dahi (curd), or smoothies.
• Use traditional oils like mustard or canola (not just sunflower or palm oils).
• Minimise processed foods high in omega 6 fats. Too much omega 6 interferes with the conversion of ALA into DHA and EPA.
• Consider algal oil supplements if you are vegan/vegetarian and want to ensure optimal DHA and EPA. They’re easy to find in India online as well as in general stores.
Final Thoughts
For a typical Indian vegetarian, eating a mix of ALA-rich foods (seeds like flaxseeds, chia, and hemp, walnuts, canola oil, seaweed, etc.) and adequately supplementing with algal DHA & EPA gives you the best of both worlds – nutritional, ethical, and health benefits. With the right knowledge, our traditional vegetarian diet of India, enhanced by some smart choices, can fully support your omega 3 needs for a healthy mind, heart, and body.
FAQs
Q1. What are the best plant-based sources of omega 3?
Flaxseed, chia and hemp seeds, walnuts, beans, edamame are the best plant-based sources of omega 3s. Seaweed and algae are also good sources.
Q2. How to get omega 3 as a vegetarian?
Vegetarians can get omega 3s from plant based sources like flaxseeds, chia seeds, hemp seeds, walnuts, seaweed, algae and algal oil. These foods provide ALA which the body converts into EPA and DHA, the essential omega 3s.
Q3. Is omega 3 and fish oil the same?
No, omega 3 fatty acids and fish oil aren’t the same. omega 3s are a type of polyunsaturated fatty acids, considered healthy fats. Fish oil is one of the best sources of omega 3s, so it’s often used to refer to these essential fatty acids.
Q4. Which foods contain Omega 3 fatty acids?
The best sources for omega 3s are fatty fish like salmon, mackerel, sardines, etc. Nuts and seeds like flaxseed, chia seeds, hemp seeds, walnuts, plant oils like flaxseed oil and canola oil, algal oil, seaweed are vegetarian sources of omega 3s.