Are there vegetarian sources of omega-3s?

I am finally back in DC after back-to-back trips to Boston (work) and Austin (play).  The play part involved attending the 2008 Austin City Limits Music Festival with my whole family.  The festival was full of a lot of dust, a lot of heat, and a lot of people, but also a lot of amazing music.  I'm hoping to return next year.  While in town, I ate at several of my very favorite restaurants from college, including the site of mine and my fiancé's first date, Mother's Café.  Mother's is a vegetarian restaurant and reminded me of a question I see come up from time to time - are there vegetarian sources of omega-3s?  The answer depends on what kind of omega-3s you are asking about.  Here is a brief breakdown:

 

Fish-based omega-3s:

  • called EPA and DHA
  • found in algae and seafood, especially oily fish
  • associated with babies' brain and eye development; significant heart disease prevention; and brain health in older adults to name a few

Plant-based omega-3s:

  • called ALA
  • found in plant foods such as flax, walnuts and canola oil
  • associated with heart disease prevention
  • the body converts a little ALA to EPA and almost no ALA to DHA

 

So, while plant-based omega-3s are healthful, it is the fish-based kinds that offer potent protection for both the heart and brain.  Read more here. 

 

 

Related terms:

About Jennifer

I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University, just outside of Austin, TX. During college, one of my very favorite evening outings was a leisurely trip to the healthful food market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware.

Beyond reading scientific studies about docosahexaenoic acid and selenium, I love to entertain, travel, watch reality TV, grill outdoors, and go to spin class. I live in Washington, DC and am surrounded by a cast a characters you will get to know as you read my blog, including my fiancé (Lloyd), my cat (Miles), and my three sisters.

Comments are welcome, but for answers to questions about seafood nutrition and preparation, please use the Ask a Dietitian feature.

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