A Vegan's Alternative Guide to Fish Oil

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A well-maintained and healthy lifestyle includes a balanced diet—which also includes taking the proper supplements to ensure you’re getting your daily dose of essential nutrients. If you’ve ever come across the term omega-3 fatty acids, then the first thing you might think of is fish oil.

To start off, omega-3 comes in 3 types of fatty acids—ALA, DHA, and EPA. ALA is one component that’s most commonly found on plant oils. DHA and EPA, on the other hand, can be found in fish and other kinds of seafood. Despite the numerous health benefits of eating fish, however, there’s also a downside to it—based on recent studies, fish have contaminants in them which could end up affecting your health adversely in the long run.

Thankfully, you can still get as much omega-3s from certain fruits & vegetables—which is perfect for aspiring vegans and health buffs. Read on further for some vegan supplements which you can use as an alternative to replacing fish oil.

1. Vegetables

Vegetables have always been known as the perfect nutritional food to incorporate in daily diets because of its huge health benefits. Regarding plant-based food and nutrition, spinach and brussels sprouts are some of the best veggies packed with omega-3 goodness. The possibilities of adding them into your recipes are endless—savory wraps, pasta, and salads are only some of the many great and scrumptious ideas to keep your meals filled with both flavor and nutrition.

2. Walnuts

Nuts are also another good source for omega-3s. In fact, they’re packed with enough fats that can last you through an entire day! Some nut species that contain omega-3 fatty acids include cashews, hazelnuts, and peanuts. If you want to make things more interesting, you can also infuse these nuts onto your favorite vegan dessert or meal to make it even more enjoyable and fulfilling to eat.

3. Seeds

Seeds, specifically flax, chia, and hemp seeds, contain enough omega-3 fatty acids to even go neck-to-neck to the amount of oil found in salmon. In fact, they’re a perfect ingredient for completing your breakfast; whether it’s a smoothie, a breakfast bowl, or even a salad, seeds are your best addition!

If you’re wondering what else you can do with these seeds, flax seeds can even be added to most beverages and pastries. On the other hand, chia seeds can be used to make pudding or kombucha, while hemp seeds can be found in some energy bars and even most vegan food you can think of!


In addition to consuming food that contains AHA omega-3 acids, eating DHA and EPA-based foods are also just as important. These can be found in both algae and seaweed, which contain a higher concentration form than fish oil. No matter the case, consuming enough portions of omega-3s is always a good idea if you want to stay healthy.   

If you’re considering boosting your nutrition with the help of whole food plant-based nutrition supplements, check us out at LYFE Fuel today! We’re a supplier of vegan-friendly nutritional supplements for you! Get in touch with us today.