To be fair, this myth has been invented based on precise (sometimes confusing) science. Let’s explain:
There are three main omega-3s: ALA (also known as alpha-linolenic acid), EPA, and DHA. While ALA is found in plants, marine omega-3s have more published clinical science to their name and are also found primarily in fish. Now a small portion of ALA can be converted to EPA and DHA, but the process is incredibly inefficient and variable.
But if you’re vegan, vegetarian, or even someone who just doesn’t like to eat fish, we’re here to tell you that it’s not impossible to increase your intake of the three omega-3.
Fish actually get their EPA and DHA from algae, and we can do the same, although omega-3 oils from algae often lean heavily on the DHA side. Of course, in the Front of You may immediately think of flax seeds, chia seeds, walnuts, and the like. A less famous plant that is packed with ALA (and small amounts of EPA) is purslane—an edible herb that can be added to salads, tacos, sandwiches, and other plant-based foods the same way you can top a plate with microgreens or sprouts.
Increasing your intake of omega-3 foods and introducing a fish-free omega-3 supplement into your daily routine is a great way to meet your omega-3 needs on a vegan or vegetarian diet.
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