Omega-3 fatty acids have received a lot of attention from complementary and alternative medicine circles. Recently, conventional medicine jumped on the band wagon, developing a prescription-strength source of omega-3s available in a concentrated fish oil capsule.
For one reason or another, you may be more interested in plant-based sources of omega-3s rather than those from fish and seafood. There are a number of plant-based sources of this important compound.
Background
Omega-3s are found in unsaturated fats, both from animals and plants. Fish, particularly fatty fish such as salmon and mackerel, provide more omega-3 per portion than do plant-based sources.
Eating fish or taking fish oil supplements is not acceptable to people who are allergic to fish, follow a vegan diet, or avoid fish for any other reason.
Sources
Plant-based sources that best provide omega-3s to your diet are flax seed, flax seed oil, vegetable oils, and some nuts, seeds and beans as reported by the DHA-EPA Omega -3 Institute.
Vegetable oils include sunflower, corn, canola, safflower and soybean.
Nuts such as English walnuts, black walnuts, butternuts and pecans provide omega-3.
Seeds such as dried chia seeds or soybean kernels provide omega-3s, but the seed most packed with omega-3s is flax seed.
Beans such as soybeans and chick peas contain omega-3s, with soybeans having the highest amount of omega-3s among the beans.
Considerations
Researchers continue to study the equality of effectiveness between the omega-3s found in fish and meat sources versus those found in plant-based sources. While fish and meat contain omega-3s without needing to convert them within the body, MayoClinic.com explains that foods such as flax and flax seed oil, while containing high levels of alpha-linolenic acid, an essential fatty acid, the body must then convert it into one of the components of omega-3, eicosapentaenoic acid.
Expert Insight
The "Journal of Clinical Pharmacology Research" published the results of one such study, "Plant Derived Omega-3-Fatty Acids Protect Mitochondrial Function in the Brain," by G.P. Eckert, C. Franke, M. Noldner, O. Rau, M. Wurglics, M . Shubert-Zsilavecz and W.E. Muller, in its March 2010 publication.
In this study, a plant-based source of omega-3s, perilla frutescens seed oil, was tested to determine the effects of these omega-3s on the physiology of the brain. Testing results are reported as follows: "Our findings provide new insights into the potential mechanisms for the neuroprotective actions of unsaturated fatty acids and identified PFSO as promising nutraceutical and possible alternative to fish oil supplements to provide healthful activities in the brain."
The study authors note that perilla frutescens seed oil, PFSO, is currently commonly used as an herbal supplement for improved vascular condition.
Concern
If you choose flax seed as your omega-3 source, Katherine Zeratsky, nutritionist at MayoClinic.com, recommends flax seeds be ground before ingesting them to obtain the most benefit from the product. Flax seed that has not been ground may pass through your digestive system whole, meaning your body would not have the ability to absorb the omega-3s within the seed itself.
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