2025-05-25
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Article, Scientific Research
DHA is an acid that makes up to 40% of all fatty acids in the brain and up to 60% in the retina of the eye. It is critically important for the development and maintenance of cognitive functions, vision, and the health of the nervous system. Docosahexaenoic acid is especially significant during pregnancy, breastfeeding, and childhood. In adults, it helps maintain memory, concentration, and emotional stability. In a plant-based diet, DHA can be obtained from natural supplements made from microalgae, such as chlorella and spirulina.
Omega-3 fatty acids are divided into three main types: ALA, EPA, and DHA. Each of these forms performs certain functions in the body. ALA serves as a source of energy and is a precursor for the synthesis of EPA and DHA. EPA regulates inflammatory processes, and DHA is a structural component of brain cells and the retina of the eye. To support overall health, it is important to consume sufficient amounts of all three types of polyunsaturated fatty acids.
EPA is a fatty acid that plays a key role in controlling inflammatory processes and supporting cardiovascular health. It affects the balance of biologically active compounds involved in immune responses, blood clotting, and vascular tone. EPA is also associated with improved mood and reduced symptoms of depression. The main source of this compound in a plant-based diet is microalgae or specialized supplements based on them.
Microalgae such as chlorella and spirulina are valuable sources of EPA. Chlorella is rich in EPA, chlorophyll, B vitamins, minerals, and antioxidants. It supports the body’s detoxification and strengthens the immune system. Spirulina, in turn, contains a large amount of protein, antioxidants, iron, and phycocyanin. It is known for its anti-inflammatory properties and its ability to support vascular health and lower cholesterol levels.
DHA is an acid that makes up to 40% of all fatty acids in the brain and up to 60% in the retina of the eye. It is critically important for the development and maintenance of cognitive functions, vision, and the health of the nervous system. Docosahexaenoic acid is especially significant during pregnancy, breastfeeding, and childhood. In adults, it helps maintain memory, concentration, and emotional stability. In a plant-based diet, DHA can be obtained from natural supplements made from microalgae, such as chlorella and spirulina.
ALA is a type of omega-3 fatty acid found in plant-based foods. It performs two main functions: it provides the body with energy and participates in the synthesis of EPA and DHA. This compound also supports heart health, improves the condition of blood vessels, and helps lower levels of low-density lipoproteins (the so-called “bad” cholesterol). Approximately up to 10% of alpha-linolenic acid is converted into EPA and less than 1% into DHA. The main sources of this type of omega-3 are flaxseeds, chia seeds, hemp seeds, walnuts, and also plant oils — particularly flaxseed, hemp, canola, and soybean oils.
A lack of omega-3 in the diet in all three biological forms leads to serious disruptions in the body’s functioning. This can manifest as problems such as dry skin, weakened immunity, and impaired cognitive functions. A deficiency of polyunsaturated fatty acids negatively affects cell development, hormonal balance, and the body’s natural cholesterol regulation. Regular consumption of the plant-based sources of omega-3 listed below will help avoid these deficiencies and the related issues.
In a plant-based diet, it’s important to know which foods contain omega-3s and how to combine them properly. Some sources of ALA are better absorbed after grinding or heat treatment. Others, on the contrary, lose their beneficial properties when heated.
The best plant-based sources of omega-3 (ALA) and recommendations for their consumption:
Flaxseeds: This is one of the richest plant-based sources of omega-3. One tablespoon of ground flaxseed contains about 1.6 g of ALA. In addition to polyunsaturated fatty acids, this product is also rich in fiber and antioxidants. However, to benefit from it, it’s important to consume flaxseeds correctly. In whole form, flax is barely digested by the body. Therefore, it should be finely ground or soaked before eating.
Chia Seeds: One tablespoon of chia seeds contains about 1.8–2.5 g of ALA. In addition to a high content of alpha-linolenic acid, this product provides the body with fiber, calcium, magnesium, and antioxidants. Chia seeds support a healthy gut microbiome, improve digestion, and promote longer-lasting satiety. It’s best to consume chia seeds after soaking.
Walnuts: 30 g of this product contains 2.5 g of alpha-linolenic acid — one of the highest concentrations among nuts. The product is also rich in protein, vitamin E, antioxidants, copper, magnesium, and polyphenols. Walnuts help lower cholesterol levels, improve vascular elasticity, and support cognitive function.
Hemp Seeds: In addition to ALA, hemp seeds also contain complete protein with all essential amino acids, magnesium, zinc, and vitamin E. One of the main advantages of the product is the ideal omega-3 to omega-6 fatty acid ratio. Hemp seeds support metabolic health, brain function, and skin condition.
Cold-pressed oils (flaxseed, canola, soybean): These oils contain the highest amounts of omega-3 and are easily absorbed by the body. It’s important to remember that these oils are not suitable for frying — they are best used raw, for example, as salad dressings. Incorporating these foods into your diet regularly can provide your body with the necessary amount of omega-3. Try making dishes like:
These are not only healthy but also very tasty.
The best sources of EPA and DHA are dietary supplements based on microalgae. In fact, these are the only plant-based products that directly contain these forms of omega-3. These compounds are fully absorbed and have no fishy taste. You can also find some products in stores that are fortified with omega-3, most often plant-based milks and margarines. However, such products usually contain only small amounts of polyunsaturated fatty acids.
To ensure effective absorption of omega-3 fatty acids, it’s important to reduce excess omega-6 in the diet. These fats are found, for example, in refined oils and processed foods. It’s also recommended to avoid heat-treating sources of ALA, as heating can destroy their beneficial properties. Additionally, it is worth combining omega-3-rich foods with sources of antioxidants to help stabilize fatty acids in the body.
For example, flaxseeds or walnuts can be combined with berries (such as blueberries or strawberries), which are rich in vitamin C and anthocyanins. You can also drink green tea, which contains catechins. Turmeric, known for its anti-inflammatory properties, and vitamin E found in avocados can also be great additions to omega-3-rich foods.
Vegan nutrition can be complete and rich in omega-3 if you regularly include flaxseeds, chia seeds, hemp seeds, walnuts, and unrefined oils in your diet. It is also worth adding natural dietary supplements made from algae. A mindful approach to choosing fats helps support the health of the heart, brain, and nervous system without animal products.
Ensuring adequate omega-3 intake is absolutely possible. All it takes is to include proper ALA sources in your daily meals and supplement with DHA/EPA from microalgae. This simple step supports the health of your brain, heart, and overall well-being every day.
