How your body utilizes the essential fatty acid omega-3 depends on its source. The omega-3 found in fish is biologically active and consists of both EPA and DHA. The vegetarian form is a precursor called ALA, or alpha-linolenic acid. Since your body cannot completely convert ALA to the biologically active forms, higher levels of ALA are required to obtain the recommended daily amount of omega-3. The University of Maryland Medical Center recommends 1 to 2 g of ALA per day to meet this need.
Nuts and Seeds
Sprinkle walnuts and flaxseeds on your breakfast cereal, salads and soups. You can also use these seeds and nuts in smoothies and baking. Each tablespoon of flaxseed supplies 2.2 g of ALA, while 3/4 cup of flax cereal contains 1 g. Walnuts contain 0.7 g of ALA per tablespoon of shelled nut. Pumpkin seeds are also a source of ALA.
Vegetable Oils
Many vegetable oils contain ALA, including canola, soybean, flaxseed, linseed and olive oil. For each tablespoon of oil, canola contains 1.3 g, flaxseed contains 8.5 g and soybean contains 0.9 g. Any one of these oils makes a perfect dressing for salad or couscous.
Vegetables
Vegetable sources of ALA include soybeans, kale, spinach, algae, Chinese cabbage, Brussels sprouts, watercress and parsley. Using these vegetables will increase your intake of ALA.
Fortified Foods
Many fortified foods contain the biologically active EPA and DHA as well as ALA. These products are typically fortified with either flaxseed or soybean oil. Using these fortified foods will increase your daily intake of omega-3 oils. One fortified egg contains 48 mg of ALA and between 50 to 150 mg of DHA. One tablespoon of canola or soybean margarine contains 350 mg of ALA and 32 mg of EPA. Fortified soy milk contains 370 mg of ALA and 32 mg of DHA per cup.
Considerations
If you suffer from diabetes or schizophrenia, you may not be able to convert ALA to the biologically available EPA and DHA, according to the University of Maryland Medical Center. In these cases, eat other food sources that contain EPA and DHA, such as fortified foods. UMMC also notes that diets rich in ALA may increase the risk of an eye disease called macular degeneration. If you have this condition, consider other sources of omega-3, including tuna, salmon and sardines.
References
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- University of Maryland Medical Center: Alpha-linolenic Acid
- Omega-3 Learning: How Can Vegetarians and Non-seafood Consumers Get Their Daily Omega-3 Fatty Acids?
- "Journal of Food Science"; Plant Metabolites and Nutritional Quality of Vegetables; N. Hounsome; 2008
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