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Nutrient

Omega-3 fats

Three related fats. ALA from plants supports heart health and is converted, inefficiently, to EPA and DHA, the forms found in oily fish that build brain and eye tissue and calm inflammation.

Women: 1.1 g/dayMen: 1.6 g/dayHard to get from fruit and vegetables

Adequate Intake for ALA; many bodies also suggest about 250 mg EPA+DHA a day

On a plant-based diet

Plants give you ALA, not the EPA and DHA your brain and heart use directly, and the body converts very little. If you do not eat oily fish, an algae-based EPA/DHA supplement is the only way to get those forms. The planner will still favour chia, flax, walnuts and hemp for ALA.

Best food sources

Fruit

  • Avocado contains only trace amounts.

Vegetables

  • Brussels sprouts and spinach contain small amounts of ALA.

Other plant foods

  • Chia seeds
  • Ground flaxseed
  • Walnuts
  • Hemp seeds
  • Canola oil
  • Algae-based EPA/DHA supplements

Animal foods

  • Salmon
  • Mackerel
  • Sardines
  • Herring
  • Trout
  • Omega-3 enriched eggs

How much is in a serving

  • 1 tbsp chia seeds: about 2.5 g ALA
  • 1 tbsp ground flaxseed: about 1.6 g ALA
  • 1 oz walnuts: about 2.6 g ALA
  • 3 oz salmon: about 1.5 to 2 g EPA+DHA
  • 3 oz sardines: about 1 g EPA+DHA

Deficiency signs

Not defined as a classic deficiency, but low EPA and DHA intake is linked to poorer heart and brain outcomes in long-term studies. Vegans typically have low EPA and DHA blood levels unless they take algae oil.

These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.

Absorption and interactions

  • Only 5 to 10 percent of ALA becomes EPA and very little becomes DHA, so plant sources do not fully replace fish.
  • Fish oil supplements can increase bleeding with anticoagulants at high doses.
  • Grind flaxseed; whole seeds pass through undigested.

Meal ideas

  • Chia pudding with berries
  • Ground flax in overnight oats
  • Walnut and lentil salad
  • Baked salmon with lemon
  • Sardines on rye

Planner meals richest in Omega-3 fats

Per serving, from the meal planner’s library. Percentages use the average adult reference intake.

  • Mango chia pudding5.3 g · 396%
  • Coconut chia bowl with almonds4.5 g · 330%
  • Salmon with asparagus and avocado3.4 g · 256%
  • Salmon teriyaki with greens and rice3.2 g · 239%
  • Mediterranean salmon with quinoa and greens3.2 g · 239%
  • Baked salmon with sweet potato and broccoli3.2 g · 239%