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Vegetarian Substitutes for Cod Liver Oil

Fish oils contain omega-3 fatty acids, which are touted for health benefits such as lower triglycerides and decreased risk of heart attack. The Mayo Clinic reports that fish oils, such as cod liver oil, have two kinds of omega-3 fatty acids, known as docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Plant-based oils from nuts and other sources have a third kind of omega-3, known as alpha-linolenic acid, or ALA. Vegetarians who want to include omega-3 fatty acids in their diets can get ALA from several sources.

  1. Nuts and Seeds

    • Walnuts and flax seeds are good sources of ALA omega-3s. The Vegetarian and Vegan Foundation cites that several mixed, unsalted nuts and seeds, such as walnuts, linseeds, brazils, almonds, hazelnuts, sunflower and sesame seeds, also provide ALA omega-3s.

    Oils

    • Flax is available in oil form as well, and the Vegetarian and Vegan Foundation says about a tablespoon per day provides enough beneficial fatty acids. Canola, soybean and olive oil also provide ALA.

    Algae

    • The UK-based Vegetarian and Vegan Foundation says, "Oily fish get their omega 3 from algae in the sea -- and you can do the same." Some companies there are using sea vegetables to make omega-3 supplements that are vegetarian.

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