Other Vegetarian Food Sources of Omega 3


Algae

Algae constitute an important vegetarian source of n-3 PUFAs.

Algae contain high quantities of EPA and, in some cases, DHA. Some, especially seaweeds, also contain significant amounts of ALA. Although they typically contain relatively low levels of LA, some have fairly high levels of the derivative n-6 PUFA AA.

Overall, algae (in the form of supplements) can provide high levels of n-3 PUFAs, especially the important longer chain variety (EPA and DHA), and exhibit a very favorable n-3 to n-6 ratio.

Due to the biological diversity of the large and important group of organisms that fall under the algae classification, and the lack of easily accessible PUFA content data, we shall cover the actual n-3 and n-6 fatty acid composition of algae in depth in a separate project.

[Get an in-depth insight into the nutritional benefits of Algae - an important vegetarian food source of n-3 PUFAs and other nutrients]

Nuts

With the exception of certain members of the Juglans (walnut) plant genus, nuts cannot be included with other significant vegetarian food sources of n-3 PUFAs.

Most nuts contain a very high quantity of LA and therefore do not have a favorable n-3 to n-6 ratio. The following have both a high level of ALA and a beneficial n-3 to n-6 ratio.

Nuts ALA per 100g EPA per 100g DHA per 100g Total n-3 per 100g Total n-6 per 100g n-3 to n-6 ratio
Walnuts 9.01g None None 9.01g 38.09g 1 to 4.23
Butternuts (white walnuts) 8.72g None None 8.72g 33.73g 1 to 3.87
All quantities in this table were obtained from www.nutritiondata.com