To be sure to avoid deficiency, you need to be an “Omegan” and eat foods rich in these essential building blocks of well-being.
ALA is found in plant oils, such as flaxseed, soybean and canola. EPA and DHA are abundant in fish and fish oil, especially fatty fish such as sardines, herring, mackerel and wild-caught salmon.
Vegans and vegetarians can get plenty of ALA but this is not a type our body can use however DHA and EPA is found naturally in marine algae.
ALA is found in dark green vegetables, walnuts, flaxseed, chia seeds, hempseed and soybeans are great sources too. However, if you’re only getting your omega 3 from plant sources, which means only ALA, you may struggle to get enough DHA and EPA. Although your body will convert excess ALA into the two other essential PUFAs, EPA and DHA it is not vey efficient at doing so and may only convert about 5%.
Dietary supplements include fish oil, krill oil, cod liver oil and algae oil. Supplemental DHA from algae is suitable and approved for vegetarians, vegans, and others preferring a non-fish source. It’s always best to meet your dietary requirements through food. If you aren’t able to meet your requirements through you diet, a supplement should be considered. Always consult a healthcare professional before taking any supplements.