Ever heard this?

“Without eating fish or taking fish oil-based supplements, you can’t get DHA or omega-3 fatty acids…”
Or from someone who’s definitely not a dietitian saying:
“Plant-based or vegan? Then you’re probably gonna die from a lack of healthy fats…”
Yeah… all of this?
It’s a half-truth that’s been stretched into fear-based marketing — or worse, passed around by people who aren’t even eligible to say these things.

Let me, your plant-based dietitian, bust all the myths now.
No fish. No fear. Just facts.
Lets dive in..

What even are these omega-3s?

Omega-3s, in short, are like the oil in your engine. Your body runs smoother with them — and yes, a well-planned plant-based diet can absolutely give you what you need.

There are three main types:

• ALA (Alpha-linolenic acid): Found in plants — flaxseeds, chia seeds, walnuts, hemp seeds.
• EPA (Eicosapentaenoic acid): Found in fatty fish and algae.
• DHA (Docosahexaenoic acid): Also found in fish and algae, essential for brain and eye health.

Why your body actually needs omega-3s:

🍃Omega-3s are involved in cellular signaling, the structure of cell membranes, and regulation of inflammatory pathways.
🍃They support neurological function, cardiovascular health, immune modulation, and even fetal development during pregnancy.
🍃In clinical nutrition, they’re considered foundational for chronic disease prevention, cognitive protection, and metabolic health

But wait… is omega-3 the only thing you’re getting from fish?

Not even close.
💡 Think fish = pure omega-3s? Not so fast.
Alongside EPA & DHA, you’re also getting a cocktail of mercury, microplastics, PCBs, dioxins, and antibiotics — all linked to Chronic inflammation, hormone disruption,neurotoxicity, thyroid dysfunction, endocrine disorders, and even aggressive cancers like liver, breast, and prostate cancer.
Plant-based omega-3s? Clean. Safe. Baggage-free.

“But… You Need Fish for Brain Health!”

This is the Most Repeated Half-Truth in Nutrition.

Here’s the deal:
Your body can make EPA and DHA on its own — from ALA, the short-chain omega-3 found in flaxseeds, chia seeds, walnuts, and more.

Here’s the real math behind ALA conversion rates:

Under normal conditions, your body can convert ALA (from plant sources) into:
→ 5–10% EPA
→ 2–5% DHA

Let’s break it down.

🍃Say an average Indian woman eats about 1,000 mg of ALA a day from things like flaxseeds, chia seeds, hemp, or walnuts.
🍃From that 1,000 mg ALA, your body might make:
→ 50–100 mg of EPA
→ 20–50 mg of DHA

So no — it’s not zero like the fish oil industry wants you to believe.

Now let’s look at how much you actually need daily:
→ The recommended amount of EPA + DHA combined is 250–500 mg/day.

And how much ALA do you get from seeds?

If you eat 2 to 3 tablespoons of flaxseeds (about 15–20 grams), that gives you around 1,800–2,000 mg of ALA.
From that, your body may convert:
→ 100–200 mg of EPA
→ 40–100 mg of DHA

So yes — you can meet your needs if you’re regularly getting enough ALA from foods like flaxseeds, chia, walnuts, and hemp.

Your body’s smarter than fear-based marketing gives it credit for. It adjusts conversion rates based on your needs — meaning if your body needs more DHA or EPA, it can increase the conversion to some extent. If you’re healthy, not dealing with chronic inflammation, nutrient deficiencies, or metabolic dysfunction, your conversion process is likely working just fine.

The key?
🍃Get your ALA consistently.
🍃Support your overall health.
🍃And let your body do its job.

You’re not missing out. You’re just skipping the fish… and the toxins that come with it.

Where to Get Your ALA From (See? I Told You You’re Not Missing Out)

You don’t need fish. You don’t need fancy fish oils.
You just need plants — and they’ve got you covered.

Let’s break the myth right now:
ALA is everywhere in a plant-based diet. Not rare. Not hard. Not lacking.

Leading the charge,
Flaxseeds – 12,956 mg ALA per 100g
Chia Seeds – 17,552 mg ALA per 100g
Walnuts – 8,710 mg ALA per 100g

These aren’t “supplements.”
These are foods you can literally eat by the spoonful, sprinkle on your smoothie, stir into your oats, or toss into your salad.

And it doesn’t stop there — even your everyday desi foods are secretly omega-3 heroes:

🍃Mustard seeds (yes, your beloved tadka!) have about 3,341 mg of ALA per 100 grams.
🍃Then there’s black gram (urad dal), rajma (kidney beans), drumstick leaves (moringa), curry leaves, 🍃Garden cress seeds (also called halim seeds) with 7484 mg per 100 grams,
🍃Amaranth, spinach, methi… it’s truly everywhere.

And here’s the secret — every food you eat has some amount of ALA in it. Sure, some have more, some less, but it all adds up. That’s a big part of why we’re not dropping dead from DHA or EPA deficiencies. A little intentional eating, a bit of variety in your plate, and your body gets what it needs over time.
So, you’re covered more than you think — no fish required, just the rich, diverse plants on your plate.

Conclusion

So, to wrap it all up — yes, with a well-planned plant-based diet, you can get enough ALA, and your body will convert a good portion of it to EPA and DHA, especially if you’re healthy and inflammation-free.

But if you want to be absolutely sure you’re hitting that 100% RDA for EPA and DHA — no compromises, no guesswork — skip the fish (and all the nasty stuff that comes with it) and go straight to the cleanest source: algae-based supplements.

It’s the smart, safe, and ethical shortcut that cuts out the middlefish — no mercury, no microplastics, just pure, plant-powered omega-3s.

And hey, if you want the best algae supplements recommended by a dietitian who actually knows her stuff (yours truly), I’ve got you covered. I have dropped the link here [Omega 3 supplements].

Your brain, heart, and body will thank you — clean, green, and worry-free.🍃

Like this kind of no-fluff, expert-backed wellness guidance?
Come hang out with me over at [@NatureHopeCo] for more plant-powered tips, real-life nutrition inspo, and all things healing through food.

Want it straight to your inbox? Subscribe below so you never miss a post that could change your health for good

The information shared here is based on my training as a dietitian and personal experience with plant-based nutrition. It is intended for general education and informational purposes only. Please note that this does not replace personalized medical advice, diagnosis, or treatment. Always consult your healthcare provider before making major dietary or supplement changes—especially if you have underlying health conditions. Basically, I’ve got your back—but your doctor should have your file.