Here’s our expert guide to getting your fill of these essential fatty acids on a plant-based diet
A balanced diet is something we should all strive for – it’s a vital part of what helps keep us healthy. A key food group we should be ensuring is always on our plates? Fats, in particular, omega-3s, otherwise known as essential fatty acids.
Omega-3s can come from a variety of foods, and are probably best known for being present in oily fish. But what about those of us who follow a plant-based vegan diet? Luckily, we’ve nabbed some time with Rohini Bajekal, nutritionist at Plant-Based Health Professionals UK, who has the lowdown on the best vegan omega-3 sources.
Scroll on for all you need to know…
What are omega-3 fats?
While the topic of omega-3 fats can be complex, we’re here to provide the main need-to-knows. "Omega-3 fatty acids are a group of unsaturated fats," explains Rohini. "We need to get them from our diet, as they’re very important for our health."
This family of fats includes the essential fatty acid, alpha linolenic acid (ALA). Why is ALA considered essential? Because it’s needed to make other omega-3 fats and it cannot be made in the body, so we need to get it through the foods we eat.
What are different types of omega-3 fats?
There are three main types of omega-3 fats. Let us fill you in.
ALA (alpha linolenic acid)
Alpha linolenic acid is needed in order to make other omega-3 fats, known as long-chain omega-3 fatty acids. These may help prevent heart disease. As our bodies can’t make ALA, we need to get it from the food we eat. Vegans can opt for vegetable oils, nuts and seeds here for their ALA omega-3 hit.
EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid)
EPA and DHA are long-chain omega-3 polyunsaturated fatty acids. They are found in many parts of the body including cell membranes. Our bodies can convert these long-chain omega-3 polyunsaturated fatty acids fats from ALA in our diet. However, as this is only in minimal amounts, we should still eat foods that already contain EPA and DHA, such as oily fish for non-vegans, or, for vegans, algae. We’ll come back to this point in just a moment.
How do omega-3 fats help support health?
Studies have shown that there are numerous ways omega-3 can support your health and wellness. For example, EPA and DHA contribute to the maintenance of normal blood pressure, normal triglyceride (a fat that enters your blood after a meal) levels and the normal function of the heart. According to Heart UK, they may also help prevent the blood from clotting and help keep the rhythm of your heart steady. But to enjoy all these health benefits, we have to ensure we’re getting the required daily intake of EPA and DHA, which research suggests is 500mg combined each day.
What are the best vegan foods containing omega-3?
"I'd suggest looking at milled flax seeds, chia seeds and hemp seeds, which are three great sources of ALA omega-3s," says Rohini. Other plant sources include green leafy vegetables and nuts such as walnuts.
Vegans can also opt for flax, walnut, hemp and rapeseed oils, nuts and seeds for their ALA omega-3 hit.
"Plant-based sources of omega-3 are a rich source of other nutrients, too," continues Rohini. "For example, a single tablespoon of chia seeds is brimming with fibre, which is great as many of us are deficient. UK adults are recommended to get around 30g of dietary fibre each day for general health benefits. The latest figures suggest that in the UK the average fibre intake for adults is just 60% of what it should be though.” We’ll be loading up on those seeds then…
How can you incorporate omega-3 fats into a vegan diet?
There are easy ways to get your daily intake of omega-3s and make them a delicious part of your diet. Rohini has some tips and tricks to get you started.
"You can sprinkle one or two tablespoons of chia or hemp seeds into your porridge, or even add six walnut halves to your salad. You can also add the seeds to a smoothie, avocado toast, or sprinkle them over a soup, stew or dal."
"You could also make a chia pudding and top it with berries for a healthy dessert – the options are endless," says Rohini. "I even cook pancakes using “flax eggs”. Simply combine one tablespoon of flax and three tablespoons of water to have the equivalent of one egg."
How much omega-3 should you aim to have in a day?
Research suggests we should aim to get 500mg of EPA and DHA combined each day.
What about vegan omega-3 supplements?
When it comes to upping your intake of omega-3, a food-first approach is best. However, if you choose to support your levels with a supplement, particularly when it comes to getting your fill of EPA and DHA, Heart UK recommends marine oils made from algae.
"With supplements, there’s definitely more definitive research to be done," adds Rohini. "However, taking a daily vegan EPA/DHA supplement, in addition to plant-based ALA sources, such as chia seeds or flax seeds, may be helpful especially at key life periods including pregnancy, breastfeeding, infancy and for older adults."
Here are four of the top-selling vegan omega-3 supplements at boots.com to consider that contain omega-3 fats from various sources, including algae and vegetable oils. Have a browse of the full range of vegan omega-3 supplements to find more supplements suitable for vegetarians and vegans. Need advice specific to you? Pop in store for a chat with your Boots pharmacy team – they’re always here to help.
