Vegetarian Sources of EPA & DHA

Fatty fish (salmon, tuna, sardines) are the best known source of omega-3 fatty acids such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, vegetarians can also benefit from these nutrients, which are vital to many body functions including those of the heart and brain.

DHA and EPA

• According to the National Institutes of Health (NIH), DHA and EPA are types of omega-3 fatty acids. Omega-3 fatty acids are "healthy fats" that help the body function properly by allowing essential nutrients into cell membranes while also flushing toxins out of them. The NIH further states that omega-3s are essential to heart health, brain function, vision, the central nervous system and the immune system.

Food Sources of DHA and EPA

• Walnuts are an excellent source of omega-3 fatty acids.

  Fish (particularly the oily varieties) is the best known source of omega-3 fatty acids. The Harvard School of Public Health suggests that other good sources of omega-3s include nuts, seeds, tofu, soybeans, kidney beans, winter squash, olive oil, dark green leafy vegetables and algae.

  According to the Vegetarian Society, taking a daily multivitamin will help the body process fatty acids. Essential nutrients which aid fatty acid conversion include vitamins B3, B6, C, zinc, magnesium, calcium and biotin.

Non-Food Sources of DHA and EPA

• Fish oil capsules

  Non-food sources of DHA and EPA include supplements. The Vegetarian Society recommends taking flaxseed oil, rapeseed oil or fish oil. Fish oil tends to have a bitter taste to it, so it is also available in capsule form. The Society recommends following the suggested daily dosage on the bottle.