You can get omega-3s in your diet by eating foods that are rich in ALA like walnuts, soybeans, and canola oil. However, to get the greatest health benefits it is also important to get enough EPA and DHA omega-3s in your diet. If you are a vegan this can be difficult.
Some processed food products now on the market contain omega-3s, like pastas, cereals, salad dressings, margarine, bread, mayonnaise, and nutrition bars, but if they don’t say they contain EPA or DHA on their containers somewhere, they likely contain only ALA. For those that contain EPA or DHA, you also need to determine if the source is fish oil or algae.
There are some sources of omega-3s manufactured from plants that can help. Martek Biosciences makes an oil called DHASCO that is derived from algae. This oil is 40% DHA. There are over 140 commercial products containing DHASCO; you can find more information at this site.
Another product that is on the horizon is SDA which acts like EPA in the body. It is found in a new, genetically-modified soybean oil developed by Monsanto, and is made using genes from fungal and rapeseed plant sources. This product has been approved by the FDA as safe, and acceptable for general commercial use. However, it is not yet commercially available. When it appears in the marketplace it may become popular because it appears to have no unpleasant flavors and it doesn’t have any of the smells typically associated with the omega-3 fats found in fish.
