Omega-3 fatty acids have powerful anti-inflammatory and antioxidant effects and are important for maintaining brain, eye, and heart health. There are three forms of Omega-3 fatty acids: Alpha-Linoleic Acid (ALA), Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These three omega-3 fatty acids each have similar but unique roles in our bodies, so it’s important that we consume all three types.
ALA is found in many nuts, seeds, and plant oils like chia, flax, walnut, and pecan. Keep in mind that these plant oils are best used in dressings or as a finishing oil; you won’t get their omega-3 benefit if you use these oils for cooking!
EPA and DHA are mainly found in seafood and marine algae, making them much harder to come by in a plant-based diet. Our body can convert a very small amount of ALA into EPA and DHA, but not enough to meet our omega-3 needs by consuming ALA alone. Look for foods fortified with EPA and DHA, like Ripple Unsweetened plant-based milks. Third-party tested omega-3 supplements that are made with marine algae oil also supply EPA, DHA, and are vegan friendly.