Omega-3 fatty acids are found especially in fatty fish, certain vegetable oils, seeds, nuts, and algal oil.
However, not all omega-3 fatty acids are the same. Plant-based foods mainly contain alpha-linolenic acid, or ALA, while fish is particularly rich in the long-chain omega-3 fatty acids EPA and DHA. In a varied diet, it is therefore worth including different sources of omega-3.
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated, or unsaturated, fats. The best-known omega-3 fatty acids are:
- alpha-linolenic acid, or ALA
- eicosapentaenoic acid, or EPA
- docosahexaenoic acid, or DHA
ALA is an essential fatty acid that the human body cannot produce on its own. It must therefore be obtained from food.
The body can convert some ALA into EPA and further into DHA, but the conversion rate is low. For this reason, ALA from plant-based foods and EPA and DHA from fish or algal oil complement each other.
Where can you get omega-3 fatty acids?
Good sources of omega-3 can be found in both plant- and animal-based foods. Plant-based sources include camelina oil, hemp oil, hemp seeds, rapeseed oil, flaxseeds, chia seeds, and walnuts.
Fish, on the other hand, provides EPA and DHA fatty acids. Particularly good sources include fatty fish such as salmon, Baltic herring, vendace, mackerel, and sardines. In addition to omega-3 fatty acids, fish also provides protein, vitamin D, and minerals.
Vegetable oils are good plant-based sources of omega-3
Vegetable oils are an easy way to add unsaturated fats to the daily diet. However, the fatty acid composition of different oils varies considerably, so not all vegetable oils contain the same amount of omega-3 fatty acids.
Impolan Kasvitila’s camelina oil is rich in alpha-linolenic acid, or ALA. Around 40% of its fatty acids are ALA, which belongs to the omega-3 family. The slightly almond-like oil is suitable for salad dressings, drizzling over porridge, baking, and finishing warm dishes.
Hemp seed oil also contains ALA fatty acid as well as plenty of other unsaturated fats. Around 22% of the fatty acids in hemp oil are ALA. Thanks to its mild nutty flavor, it is particularly suitable for salads, smoothies, porridge, and for finishing soups and other prepared dishes.
Other oils containing plant-based omega-3 fatty acids include rapeseed oil and flaxseed oil.
Hemp seeds contain omega-3 fatty acids
In addition to omega-3 and omega-6 fatty acids, hemp seeds contain plant protein, fiber, and other naturally occurring nutrients. They are easy to use in porridge, yogurt, smoothies, salads, and baking.
Ready-to-use hulled hemp seeds contain 11 grams of omega-3 fatty acids per 100 grams. Thanks to their soft texture, the seeds can be added directly to food without soaking or grinding.
Whole hemp seeds contain 8.5 grams of omega-3 fatty acids per 100 grams. Whole seeds can be used, for example, in baking, porridge, and salads, and they can also be sprouted.
Other good sources of omega-3 from seeds and nuts include:
- flaxseeds
- chia seeds
- walnuts
- flaxseed oil
The omega-3 fatty acids in seeds and nuts are mainly ALA. It is worth varying the types used as part of a balanced diet. National nutrition recommendations suggest eating 20–30 grams of unsalted nuts daily and including a variety of seeds in the diet.
Fatty fish contains EPA and DHA fatty acids
Fish is the most important dietary source of EPA and DHA fatty acids. The highest amounts are generally found in fatty fish species.
Good options include:
- salmon
- Baltic herring
- vendace
- rainbow trout
- mackerel
- sardines
- bream
According to Finnish nutrition recommendations, fish should be eaten in amounts of 300–450 grams per week, varying between different fish species. At least 200 grams of this amount should preferably be fatty fish.
Where can vegans get omega-3 fatty acids?
In a vegan diet, ALA can be obtained from sources such as camelina oil, hemp oil, rapeseed oil, hemp seeds, flaxseeds, chia seeds, and walnuts.
Because the conversion of ALA into EPA and further into DHA is limited, algal oil can also be used in a vegan diet. Algal oil supplements usually contain DHA, and some products also contain EPA. The composition varies between products, so the amounts of fatty acids should be checked on the product packaging.
Easy ways to add omega-3 sources to your diet
Adding omega-3 sources to everyday meals does not require changing your entire diet. They can be added to familiar meals through small and practical choices.
Try, for example:
- Use camelina oil as a base for salad dressing or drizzle it over porridge.
- Use hemp seed oil to finish soups, porridge, pasta, or vegetable dishes.
- Add hulled hemp seeds or hemp meal to yogurt, smoothies, or porridge.
- Use whole hemp seeds in bread and roll doughs or salads.
- A breakfast option containing hemp seeds is gluten-free hemp-oat porridge.
- Add flaxseeds or chia seeds to porridge or smoothies.
- Eat a small amount of walnuts as a snack.
- Use rapeseed oil for frying.
- Eat fish weekly and vary the fish species you use.
- Those who avoid fish can choose an algal oil supplement or dietary supplement containing EPA or DHA.
Is plant-based omega-3 as good as omega-3 from fish?
Plant-based and fish-based omega-3 sources contain different fatty acids, so they cannot be considered completely equivalent.
Vegetable oils, seeds, and nuts mainly contain ALA. Fatty fish, on the other hand, already contains the long-chain fatty acids EPA and DHA. The body can convert some ALA into EPA and DHA, but the amount converted, especially into DHA, is small.
This does not make plant-based omega-3 sources inferior. They are an important part of the diet and often also provide other unsaturated fats, fiber, protein, vitamins, and minerals. However, the intake of EPA and DHA should still be considered separately through fish or, if necessary, algal oil.
Summary: where can you get omega-3 fatty acids?
Omega-3 fatty acids can be obtained from foods such as camelina oil, hemp oil, hemp seeds, rapeseed oil, flaxseeds, chia seeds, walnuts, fatty fish, and algal oil.
Plant-based omega-3 sources mainly contain ALA. Fatty fish provides EPA and DHA, while algal oil offers a fish-free alternative, particularly for obtaining DHA.
A varied diet can include several different sources of omega-3. In practice, intake can be increased by using unsaturated vegetable oils, adding seeds to everyday meals, and eating fish regularly.
