Read all posts

How can I get omega-3s in my diet without eating fish?

The answer: As a vegetarian, you'll want to ensure you meet your daily requirements for alpha linolenic acid, or ALA, a plant-based omega-3 fatty acid. It's plentiful in flaxseeds, chia seeds, hemp seeds, walnuts, soybeans and soy products. The other two omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - are found in oily fish and fish oil supplements.

Read the article on The Globe and Mail

Dr. Sears Comments:

Dr. Barry Sears

Only about 5% of the short chain omega-3 fatty acids in flaxseed oil get converted to EPA and even less to DHA (about 1%). Only EPA and DHA provide the anti-inflammatory effects of omega-3 fatty acids. Since I recommend about 1600 mg of EPA per day, this means you need to consume about 64 grams of flaxseed oil per day to get that level of EPA. Relative to getting enough DHA, I agree with the article that purchasing an algae form is the most cost-effective approach. However you will need about 800 mg per day to meet my minimum requirements for DHA.

Leave a Reply

Your email address will not be published. Required fields are marked *