If you eat fish and seafood, it's important to ensure you're choosing sustainable fish species and the sustainability of a fish species is dependent on the specific population you have access to. This is why we can't give you a list of sustainable fish species.
Vegan & vegetarian diets
Omega-3 fatty acid requirements can be met on a vegan or vegetarian diet. There are plant-based sources of omega 3 fatty acids. Good vegetarian and vegan friendly sources of omega-3s include flaxseed oil, walnuts, chia seeds, rapeseed (canola) oil, and hemp seeds.
If you don't eat these foods regularly, it may be beneficial to take a microalgae-based omega 3 supplement, however we encourage you to speak with your GP or an Accredited Practising Dietitian to get individualised advice based on your dietary intake.
How can I get omega-3 fats from plant-based sources?
An environmentally friendly way to get more omega-3s without increasing burden on our oceans, is to include plant-based sources of omega-3s in our diet. Below is a list of rich sources of plant-based omega-3 fatty acids and the amount in each:
- 100mL flaxseed oil = 50g
- 100g chia seeds = 18g
- 100g hemps seeds = 10g
- 100mL rapeseed (canola) oil = 8.4g
- 100g walnuts = 6.3g
Eating fewer animal foods and wondering about omega-3s? Dr Amelia Harray's nutrition programs show you how to cover them with confidence.