vegetarian Omega-3’s—healthy fat or not?

EPA and DHA are found exclusively in seafood and marine algae. Many vegetarians try to meet their omega-3 needs by supplementing with alpha linolenic acid (ALA), which is a precursor to both EPA and DHA. This means the your body uses ALA to make omega-3s… The problem with this is that your body is not very good at using ALA to make EPA or DHA. In fact, you convert less that 5% of the ALA you consume into EPA, and you convert even less (a mere .5%) into DHA... Your body uses iron to convert ALA into these small amounts of EPA and DHA, and many vegetarians and vegans are already low in iron. This depletes their iron stores even more.