Vegetarian omega 3 sources have been limited to ALA for too long.  One source algae strain called Schizochytrium, makes a pure algae oil that is the only FDA (GRAS) approved vegetarian source for both DHA and EPA, the same omega-3s found in fish oil.  No longer are vegan and vegetarian omega 3s limited, because now DHA and EPA are not exclusive to fish oil supplements.  The vegetarian aware and vegan omega 3 consumer will now be able to afford the the same omega-3 health benefits and opportunities previously enjoyed only from animal-oils by now using algae oil.  Other oils may have less desirable formulas than your newest sustainable source for omega-3 DHA oil.

Vegetarian dieters and vegans already have a lower risk of heart problems and other diseases complicated in many by certain fatty acids in-excess, or deficient, in the diet.  However, DHA is still the most difficult omega-3 to get from our foods and vegetarians may need to take supplements to get enough DHA by taking algae oil.

Like most red-meat heavy diets, vegetable-based lighter diets are also low in omega 3 fats. Flax seed oil contains a less beneficial precursor omega-3 often called alpha-linolenic acid (ALA), which eventually allows your body to produce some docosahexaenoic acid (DHA) and eicosapentaeoic acid (EPA), but not enough. The DHA and EPA fats are the Omega-3s most people are lacking, regardless of their dietary choices, and the ones most people need.

Vegetarian Omega 3 Food Sources

Omega 3 benefits are generally associated with fish and fish oil, but those are not the only sources rich in marine fatty acids now that there is algae oil.  Unfortunately, flax oil and milled flax seeds are the richest vegetarian ALA omega 3 source, it's clear flax doesn't have DHA or EPA.  Neither does hemp seed omega-3 oil, or linseed oil or olive oil, which contain smaller amounts of only the precursor omega-3 nutrient. Tofu and walnuts have some omega nutrients, but are actually higher in omega 6s than omega 3s.  Dark, leafy green vegetables such as broccoli and other vegetables also have these powerful nutrients and make great additions to your diet for other reasons.

Vegetarian Omega 3 fortified eggs are one food that has added omega 3 benefits because the producers are often naturally feeding the chickens an abundance of flax seeds.  Milk producers and yogurt companies frequently add vegetarian based ALA, but more are using vegetarian DHA.  For strict vegetarian diets, however, so many foods are off the list, but it doesn't mean that the choosy consumer can't enjoy the health benefits of algae oil DHA supplemets, a 100% vegan product.  Several brands of margarine and salad dressings use alternative seed oils, not healthy olive or flax oil as their base. If you are drinking milk alternatives, consider soy drinks that include flax seed products or DHA from algae oil.  Yet another source of ALA for vegetarians is grain breads. The biggest rule of thumb is to read labels since different brands use different vegetarian omega-3 sources.