Looking at the immense health incentives of Omega-3 fatty acids, but can't hold on to the thought of fish oil? Yes, getting adequate reserves of these healthy fatty acids can be arduous if you're a vegetarian or vegan.
Omega-3 fatty acids are a healthy source of fats that confer many benefits backed by science, including reduced inflammation, lowered triglycerides, and reduced risk of dementia. Fish oil and certain varieties of fatty fish like salmon, trout, and tuna are the most abundant sources of omega-3 fatty acids. However, this can make it tough for vegans, vegetarians, or those who avoid fish to meet their demands.
Of the three major kinds of omega-3 fatty acids, plant foods comprise only alpha-linolenic acid (ALA). ALA is not active in the system and should be converted to two other active forms of omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to confer similar health-benefiting properties. Also, the body's ability to convert ALA is restricted, and about 5% of ALA is only converted to EPA, and less than 0.5% is converted to DHA. Hence if you don't complement your diet with fish oil or EPA or DHA, it's vital to eat ample amounts of ALA-rich foods to meet the needs of omega 3 fatty acids.
Worry not; vegans and vegetarians can choose from a rich array of plant-based sources to reap the amazing wellness perks of these nutrients.
Shop From Broad Range Of Omega 3 Fatty Acids Supplements For Optimal Health
Here we have curated five of the best vegetarian substitutes for fish oil, their benefits, and side effects.
5 Vegetarian Alternatives For Fish Oil
Flaxseed
Flaxseed is a nutritional storehouse offering ample fibre, protein, magnesium, and manganese reserves in one serving. It's also an impressive source of omega-3s.
Health Benefits
- Rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid
- Promotes heart health by diminishing cholesterol levels
- May help ease inflammation
Ways to Add
- Add a teaspoon of flaxseed to smoothies or salad dressings for extra crunch and nutrition
- Drizzle over roasted vegetables to make it wholesome
- Mix into yogurt or oatmeal to make you feel satiated
Side Effects
- Overconsumption may cause diarrhoea or other digestive issues
- It interacts with blood-thinning medications
Chia Seeds
These tiny little seeds are valued for their incredible health benefits, offering a high dose of fibre and protein in every serving. These seeds are a storehouse of ALA omega-3 fatty acids.
Health Benefits
- Packed with ALA and fibre promotes gut health
- Support to lose weight
- Control blood sugar levels
Ways to Add
- Drizzle generously over cereals, yogurt or salads for added flavour and nutrition
- Mix into smoothies or baked goods to make it tasty
- Make chia pudding by soaking it in almond milk overnight for a sustained source of energy
Side Effects
- Digestive issues like bloating or gas are observed if consumed in large amounts without proper hydration
- May interact with blood pressure medications
Hemp Seeds
Hemp seeds are imbued with a wealth of protein, magnesium, iron and zinc. These seeds comprise about 30% oil and contain vast reserves of omega-3 fatty acids.
Health Benefits
- Provides the right balance of omega-3 to omega-6 fatty acids
- Maintains skin health and reduces inflammation
- Hemp seeds are a complete protein source, comprising all nine essential amino acids for optimal body functions
Ways to Add
- Sprinkle on salads, cereals, or yogurt for added taste
- Blend into smoothies to make them nutritious
- Use as a topping for avocado toast for flavour
Side Effects
- Usually safe, but when taken in excess amounts may cause digestive discomfort
- May interact with anticoagulant medications
Walnuts
Walnuts are packed with good reserves of healthy fats and ALA omega-3 fatty acids. They comprise 65% of the fat by weight.
Health Benefits
- Rich in ALA and antioxidants lower risk of chronic diseases
- Supports brain health and function
- May reduce the risk of cardiovascular diseases
Ways to Add
- Eat as a standalone snack or mixed with other nuts and dried fruits
- Add to salads or oatmeal for an extra taste and nutrition
- Incorporate into baked goods like muffins or bread
Side Effects
- High in calories, so portion control is important for those monitoring weight
- It may lead to allergies in people with nut sensitivities
Algal Oil
Algal oil is an oil obtained from algae. It is valued as one of the few vegan sources containing both EPA and DHA. Evidence has also supported that algal oil is comparable to seafood in terms of its nutritional content and bioavailability of EPA and DHA.
Health Benefits
- Promotes brain function, good vision, and heart health
- A highly sustainable and environmentally friendly source
Ways to Add
- It is available in capsule form as a supplement
- Some brands offer liquid algal oil for direct consumption
Precautions
All these vegetarian alternatives confer umpteen health benefits, so consuming them in moderation is important. Here are some general precautions:
High doses of these omega-3 sources may cause digestive discomfort, including bloating, gas, or diarrhoea.
Those who are taking blood-thinning or blood pressure medications should be cautious. It is important to get advice from your healthcare provider before adding high doses of omega-3 supplements to your diet.
Avoid potential allergic reactions, especially with nuts like walnuts.
Incorporating these vegetarian alternatives to fish oil into your diet can deliver you with essential omega-3 fatty acids, supporting your overall health without compromising your dietary preferences.
( This article is reviewed by Soumita Basu Ayurvedic Pharma Expert)
References:
Beyond Fish Oil Supplementation: The Effects of Alternative Plant Sources of Omega-3 Polyunsaturated Fatty Acids upon Lipid Indexes and Cardiometabolic Biomarkers—An Overview
Heitor O. Santos,1,* James C. Price,2 and Allain A. Bueno2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602731/
Bioavailability and conversion of plant based sources of omega-3 fatty acids - a scoping review to update supplementation options for vegetarians and vegans
Katie E Lane 1, Megan Wilson 1, Teuta G Hellon 2, Ian G Davies 1
https://pubmed.ncbi.nlm.nih.gov/33576691/#full-view-affiliation-1
