The omega-3 fatty acids in fish oil reduce inflammation and help prevent chronic illnesses such as arthritis and heart disease. However, many vegetarians do not consume fish. Others worry about contamination from environmental toxins in fish, including mercury or lead. There are vegetarian substitutes for omega-3 fish oil.
Flax
Flaxseeds and flaxseed oil have the omega-3 fatty acid alpha-linolenic-acid or ALA. Your body converts ALA into the omega-3 fatty acids that are found in fish oil, docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA, according to University of Maryland Medical Center. While flaxseed oil may provide some of the same benefits as fish oil, your body is not efficient at converting ALA into DHA and EPA. Eating whole flaxseeds as opposed to just taking the oil also provides fiber and lignans, which are antioxidants that may have a role in cancer prevention.
Chia
Chia has large amounts of the omega-3 fatty acid ALA. In fact, it has more than flaxseed oil. Chia seeds also are a good source of fiber, manganese and calcium as well as the antioxidants caffeic acid and chlorogenic acid. These acids also are found in coffee beans. Chia also is a good protein source.
Microalgae/Sea Veggies
If you are worried about how well your body converts ALA into EPA and DHA, consume sea vegetables to gain EPA and take microalgae supplements to get DHA, say Vesanto Melina and Brenda Davis in their book, "The New Becoming Vegetarian." You'll get 100 mg of EPA from 3.5 ounces of sea veggies. Some microalgae, which are different from the popular blue-green algae frequently seen in supplements, have up to 40 percent DHA by dry weight. The authors recommend taking 100 to 300 mg DHA from microalgae. Fish don't produce DHA and EPA. They get them from sea veggies and microalgae, note Melina and Davis.
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