Omega-3 Fatty Acids - the Richest Sources from WHFoods
|Diet Type||ALA Food Sources||EPA and DHA Food Sources|
|Vegan||many plants||sea plants; possibly land plant foods when fermented with the help of certain fungi|
|Generally vegetarian but including fish||many plants and most fish||eggs, cheese, milk, and yogurt, especially when obtained from grass-fed animals but in varying amounts depending on additional factors; possibly land plant foods when fermented with the help of certain fungi|
|Generally vegetarian but including eggs, cheese, milk and yogurt (without fish, sea plants, or meat)||many plants; eggs, cheese, milk, and yogurt||most fish; sea plants; possibly land plant foods when fermented with the help of certain fungi|
|Plant-eating and meat-eating (but without fish or sea plants)||many plants; many meats||many meats, especially when obtained from grass-fed animals, but in varying amounts, depending on additional factors; possibly land plant foods when fermented with the help of certain fungi|
- If you choose to avoid all animal foods (including seafoods), we recommend a discussion with your healthcare practitioner to determine possible supplementation with omega-3s.
- If you consume animal foods but avoid seafoods, we recommend extra care in selection of EPA- and DHA-containing animal foods. Animals that have consumed healthy amounts of omega-3s in their diet will be the most likely to contain EPA and DHA. As a general rule, these animals will have been raised in a natural setting throughout their lives and pasture-fed on a variety of grasses, legumes, and other plants.
- If your diet includes fish, 2-3 servings per week is a good target level for bringing fish-based EPA and DHA into your meal plan.
Role in Health Support
Alpha-linolenic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
A Special Note about Omega-3s and Cardiovascular Support
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