Vegetarians do not have to fish for Omega-3

Tuesday, September 1, 2009

Vegetarians can get sufficient quantity of Omega-3 in their diet without having to eat fish.  While there are plenty of ALA sources, the EPA and DHA sources are not that many. Flaxseed, flaxseed oil, and Walnut provide a good source of ALA.   Broccoli, cabbage, and Tofu also are good sources of ALA.  ALA is converted to DHA and EPA in the body.  The conversion rate is not that high.  Consuming very large amounts of Omega-6 in proportion to Omega-3 can hinder the conversion.  Certain fish provide a good source of EPA and DHA.  For vegetarians, that does not do any good. 

Most people, especially vegetarians, get more Omega-6 than Omega-3.  It is important to balance the ratio of Omega-6 to Omega-3.  There are DHA supplements derived from algae.  Most supplements that advertise EPA and DHA, derive that from fish as the primary source.  So, please check the supplement details and ensure that the source is from algae and not from fish.