Nuts and seeds are high in omega-3 but they’re not a reliable source. This is because when we talk about omega-3 we’re actually talking about a few different compounds collectively. The three main omega-3 compounds are ALA, DHA, and EPA.
We need to get DHA or EPA from our food. Nuts and seeds only contain ALA, not DHA or EPA. Our body can only convert a very small amount of ALA omega-3 into DHA. DHA reduces inflammation and supports eye and brain health. It also reduces the risk of heart disease and preterm birth.
Many people claim that flax seeds or chia seeds are a good source of omega-3, but unfortunately, they are not a reliable source due to the poor conversion of ALA to DHA.
The best sources of DHA are fatty fish like salmon or mackerel, algae and seaweed are the only vegan sources of DHA. In addition to fish oil supplements, there is also algae oil supplements for vegetarians and vegans.