EPA and DHA (omega-3)
EPA and DHA are the long-chain omega-3 fatty acids that the heart, brain and eyes particularly need. They are found in oily sea fish and algae oil.
Keep an eye on it with a plant-based dietKeep an eye on it when eating animal productsWhat the body needs it for
- Heart and blood vessels
- Brain and eyes, especially DHA
- Keeping inflammatory processes in balance
How much you need
For EPA and DHA combined, EFSA gives 250 mg per day. The body can convert the plant precursor ALA into EPA and DHA only to a small extent.
Where EPA and DHA are found
- Algae oil – the direct plant source of EPA and DHA
- Oily sea fish such as herring, mackerel or salmon
- Precursor ALA: linseed oil, flaxseed, chia seeds, walnuts, hemp seeds
How to make the most of it
- With a fully plant-based diet, an algae oil supplement makes sense.
- If you eat fish less than 2 to 3 times a week, you should also keep an eye on EPA and DHA.
- Plan ALA sources such as linseed oil, flaxseed or walnuts every day.
Matching recipes
Overnight oats with berries and flaxseed
A breakfast that makes itself overnight: oats with soy yoghurt, flaxseed, berries and walnuts.
Mango chia pudding with hemp seeds
A fresh make-ahead breakfast: chia seeds in soy drink and soy yoghurt, topped with mango and hemp seeds.
Spelt porridge with cinnamon apple and walnuts
Creamy porridge made with spelt flakes and soy drink, topped with warm cinnamon apple, flaxseed and walnuts – a warming breakfast for cold days.
Lentil salad with beetroot and walnuts
A filling salad of beluga lentils, beetroot, rocket and walnuts with a mustard and cider vinegar dressing – delicious warm or cold.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values