Omega-3 fatty acids are essential nutrients. The human body cannot make omega-3 fatty acids, and therefore they must be present in the diet. Omega-3 fatty acids help control blood clotting and build cell membranes in the brain; adequate intake is associated with lower risk for heart disease and stroke. There is increasing evidence omega-3 may also benefit those with menstrual pains, lupus, Raynaud syndrome, depression and rheumatoid arthritis.
ALA
Alpha-linolenic acid, or ALA, is found in vegetable food sources. This is the primary type of omega-3 consumed by vegetarians. ALA is found in vegetable oils like soybean and canola; flax seed; tofu; and walnuts. It is also found in green vegetables like Brussels sprouts, kale, spinach, and salad greens to a lesser extent. To be used in the body, ALA must be first be converted to another type of omega-3 fatty acid, EPA or DHA.
DHA
Docosahexaenoic acid, of DHA, is found in fatty fish. Cold-water fatty fish high in DHA include salmon, tuna, mackerel, sardines, shellfish, halibut and herring. Fish oil supplements are derived from these fish. Eggs may be enriched with DHA. Seaweed is a vegetarian source of DHA, often found in vegetarian omega-3 supplements. DHA can be synthesized from ALA when plant foods like canola oil, tofu or flax seeds are consumed.
EPA
Like DHA, eicosapentaenoic acid, or EPA, is found in cold-water fatty fish. Eggs may be enriched with EPA. Vegetarians must get EPA from seaweed or vegan omega-3 supplements derived from seaweed or algae. EPA can be synthesized from ALA obtained from plant foods like flax seed, walnuts and canola oil.
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