How Can Vegetarians and Vegans Get Enough Omegas?
You hear it all the time: If you want to reap the health benefits of omega fatty acids, you need to eat fish regularly or take a fish oil supplement. But is that really true? Nope! Perhaps the best-kept secret of plants is that many of them are loaded with omega-3, omega-6, and omega-9 fatty acids. Here are two ways vegetarians and vegans can get their fill of omegas without turning to fish.
Method #1: Eat Lots of Omega-Rich Plant Foods
Omega-3: In plants, omega-3 typically occurs as alpha-linolenic acid, or ALA. In fish, it occurs as EPA and DHA. Because the body can convert ALA into EPA and DHA, it is considered “essential,” while EPA and DHA are not. In fact, ALA is the only omega-3 that has a recommended intake set by the Institute of Medicine, the scientific body that develops the RDAs. The ALA recommendations are as follows:
- Women: 1.1 grams/day
- Pregnant women: 1.4 grams/day
- Nursing women: 1.3 grams/day
- Men: 1.6 grams/day
ALA is abundant in walnuts, chia seeds, hemp seeds and flax seeds.
Omega-6: Many plants are rich in omega-6 as linoleic acid, or LA. Some of these overlap with those that also contain omega-3, such as walnuts, hemp seeds, and flax seeds. Other plant foods that provide LA include vegetable oils, tofu, peanut butter, almonds, and cashews. Just remember: You want to keep your omega-3:omega-6 ratio at 2:1, so don’t go overboard on these foods!
Omega-9: The most common omega-9 fatty acid is oleic acid, or OA, found abundantly in olive oil. Unlike omega-3s and omega-6s, omega-9s are not considered “essential,” because they can be produced by the body. But it’s a good idea to consume them anyway, since they have their own clinically studied health benefits.
Method #2: Take a Vegan Omega Supplement
Getting enough omega-3 and omega-6 through a vegan diet can be tricky. It also takes careful planning to make sure you’re getting the ideal 2:1 ratio of omega-3 to omega-6, since plant-based omega-6s are much easier to come by than plant-based omega-3s. That’s why adding a vegan omega supplement to your diet is a good insurance plan.
No matter what kind of plant-based omega supplement you want, we’ve got you covered. Award-winning Udo’s Oil® contains plant-sourced, organic oils that provide a range of essential fatty acids your body needs but cannot make on its own. Omega-3s and 6s are provided in the ideal 2:1 ratio, along with heart-healthy omega-9s.
All Udo’s Oil® products feature a mix of flax, sunflower, and sesame seed oils, along with coconut oil, evening primrose oil, rice and oat bran oil, and vitamin E as mixed tocopherols. They are produced in a state-of-the art facility in a low-light, temperature-controlled, and oxygen-free environment to preserve freshness and nutritional value.
Udo’s Oil® products suit all kinds of lifestyles, as they are non-GMO, organic, vegan, and keto-friendly.
Udo’s Oil® Omega 3-6-9 Blend
A one-tablespoon serving of our flagship plant-based omega 3-6-9 Blend liquid provides a generous 6 grams omega-3 (as ALA), 3 grams omega-6 (as LA), and 2.5 grams omega-9 (as OA). You can take it straight or use it in the following recipes for salad dressing, crepes, spreads, sauces, and even truffles. The possibilities are endless… and delicious.
Udo’s Oil® Omega 3-6-9 Blend Capsules
If you need a convenient way to take your plant-based omegas on the go, Udo’s Oil® capsules are for you. They contain the exact same oils as the liquid Udo’s Oil. A two-softgel serving provides 840 mg of omega-3, 420 mg of omega-6, and 350 mg of omega-9.
Udo’s Oil® Omega Blend + DHA
A sustainable way to get the same DHA that’s found in fish oil, Udo’s Oil® Omega Blend+DHA features 100 mg of omega-3 (as DHA) from unrefined, uncontaminated algae, plus 5 grams of omega-3 (as ALA), 3 grams omega-6 (as LA), 40 mg omega-6 (as GLA), and 2.5 grams of omega-9 (as OA) per tablespoon. The presence of DHA makes it a good choice for anyone who wants to support proper brain function in adults or the development of the nervous system in children.
And now you know how to get enough omegas in a vegetarian or vegan diet!