Some studies have even found that it’s comparable to seafood in regard to its nutritional availability of EPA and DHA. One ounce (28 grams) of chia seeds provides 5,000 mg of ALA omega-3 fatty acids, or 312–454% of the recommended daily intake.Īlgal oil, a type of oil derived from algae, stands out as one of the few vegan sources of both EPA and DHA ( 14). Combine 1 tablespoon (7 grams) with 3 tablespoons of water to replace 1 egg in recipes. Ground chia seeds can also be used as a vegan substitute for eggs. You can boost your chia seed intake by whipping up a nutritious chia pudding or sprinkling chia seeds on top of salads, yogurts, or smoothies. Just 1 ounce (28 grams) of chia seeds far exceeds your daily recommended intake of omega-3 fatty acids, delivering a whopping 5,000 mg ( 10). The current daily recommended intake of ALA for adults over age 19 is 1,100 mg for women and 1,600 mg for men ( 9).
However, more human research needs to be conducted before a definitive conclusion can be made. One study in people with metabolic syndrome found that consuming a diet with chia seeds, nopal, soy protein, and oats decreased participants’ blood triglycerides, glucose intolerance, and inflammatory markers ( 7).Ī 2007 animal study also found that eating chia seeds decreased blood triglycerides and increased both HDL (good) cholesterol and omega-3 levels in the blood ( 8). Studies have found that, thanks to their omega-3, fiber, and protein, chia seeds could decrease the risk of chronic disease when consumed as part of a healthy diet. They’re also a great plant-based source of ALA omega-3 fatty acids. Here are 7 of the best plant sources of omega-3 fatty acids.Ĭhia seeds are known for their many health benefits, providing a hefty dose of fiber and protein in each serving. Thus, if you don’t supplement with fish oil or get EPA or DHA from your diet, it’s important to eat plenty of ALA-rich foods to meet your omega-3 needs.Īdditionally, keep in mind your omega-6 to omega-3 ratio, as a diet low in omega-3s but high in omega-6s can increase inflammation and your risk of disease ( 6). Only about 5% of ALA is converted to EPA, while less than 0.5% is converted to DHA ( 5). Unfortunately, your body’s ability to convert ALA is limited. Of the three main types of omega-3 fatty acids, plant foods typically contain only alpha-linolenic acid (ALA).ĪLA is not as active in the body and must be converted to two other forms of omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - to bestow the same health benefits ( 4). This can make it challenging for vegans, vegetarians, or even those who simply dislike fish to meet their omega-3 fatty acid needs. The most well-known sources of omega-3 fatty acids are fish oil and fatty fish such as salmon, trout, and tuna. Studies have found that they may reduce inflammation, decrease blood triglycerides, and even reduce the risk of dementia ( 1, 2, 3). FoodData Central: Walnuts.Omega-3 fatty acids are important fats that provide many health benefits. FoodData central: Salmon.ĭepartment of Agriculture. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Laviano A, Rianda S, Molfino A, Rossi Fanelli F. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review.
doi:10.1002/3Ĭanhada S, Castro K, Perry IS, Luft VC. Omega‐3 fatty acids for the primary and secondary prevention of cardiovascular disease.
Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.
Zivkovic AM, Telis N, German JB, Hammock BD. Dietary intakes of eicosapentaenoic dcid and docosahexaenoic acid and risk of age-related macular degeneration. Choline and DHA in maternal and infant nutrition: synergistic implications in brain and eye health. Mun JG, Legette LL, Ikonte CJ, Mitmesser SH.