Veganism and Omega-3
While ALA can be found in plant oils such as flaxseed and soybean, DHA and EPA are most commonly found in fish and other seafood products. This is where it gets tricky— a vegan diet is rich in ALA but lacking in DHA and EPA.
Ideally, an adult male should consume 1.6 grams of Omega-3 per day whereas an adult female should intake 1.1 grams per day. This recommended quantity may be phenomenally higher for carrying and breastfeeding mothers. Since Omega-3s are commonly available in the form of fish oil capsules, this produces a conundrum for people that follow a plant-based diet.
While there are a plethora of vegan sources that contain Omega-3 such as hemp and chia seeds, walnuts, flaxseed oil, canola oil, walnut oil, soybean oil, tofu, tempeh, and soy milk, they are rich mainly in ALA. The body has to convert this ALA into EPA and then DHA, which is not very good at. For this reason, it is wise to consider consuming Omega-3 supplements to ensure that all your nutritional needs are met.