Great Sources of Omega-3 Fatty Acids For Vegetarians
The wide-ranging health benefits of omega-3 fatty acids, have made them a hot topic of conversation in the past few years.
Their potential to ward off many diseases and illnesses from which we suffer, coupled with the knowledge that we have replaced these essential fatty acids with other types in modern times has begun to raise awareness of the need to incorporate more of these into our modern diet.
Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids are required for proper health and development, yet they are unfortunately not manufactured by the body.
While omega-3s are relatively easy to consume for people who eat animal protein, vegetarians are often consume far less omega-3s than they need.
Omega-3 fatty acids are essential for maintaining cardiovascular health and proper functioning of the brain and eyes throughout life as well as preserving the overall health of the central nervous system.
Particularly important in fetal development, these often overlooked fatty acids are therefore crucial for pregnant and nursing mothers in addition to children, and even healthy adults.
Required by tissue throughout the body these fatty acids have also been shown to reduce inflammation and help reduce many risk factors associated with cardiovascular diseases, maintain mental acuity, a decent cholesterol profile, and may even alleviate or prevent a host of illnesses and cognitive from which many individuals suffer.
Omega-3 fatty acids can be found in a variety of foods, and while they are abundant in many fish such as salmon, tuna, and halibut as well as other marine life such as krill and other crustaceans, this does not help vegetarians in maintaining proper levels of these essential fats.
Fortunately, many plants and nut oils are also sources of omega-3s, and by proper incorporation of these sources, a vegetarian may still ensure an acceptable amount of these essential nutrients in one's diet.
The Most Important Fatty Acids There are a number of different fatty acids that are all "omega-3s" and each offers its own unique benefits in the body.
The polyunsaturated fatty acids alpha-linolenic acid (ALA) and linoleic acid (LA) cannot be made by the body and must therefore be acquired from foods.
ALA, however, is converted in the body to the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the two fats critical for maintaining proper health.
Unfortunately, this conversion process is somewhat inefficient, so actively integrating these two fatty acids in one's diet is recommended.
The typical western diet results in more than 10 times as much omega-6 (such as LA) than omega-3 fatty acids, whereas studies show that we should be consuming significantly more omega-3 fatty acids than omega-6 fatty acids in our diet.
This means that incorporating more and varied sources of Omega-3s into one's diet is an important step in maintaining proper health.
Vegetarian Sources of Omega-3s Some great vegetarian sources of ALA are green leafy vegetables, nuts, and some vegetable oils such as canola, soy, and particularly flaxseed.
Rather than buying flaxseed oil in the store, it is best to grind one's own flax as the store bought oil can turn rancid quickly, even when kept in the refrigerator.
A tablespoon of seeds, (ground and mixed in any type of food) is a great way to incorporate more omega-3s into one's diet.
The additional benefit of ground flax seed is that this will add a little fiber to one's diet.
A common misconception is that these foods contain DHA, however, and this is often not the case.
While the body is able to convert ALA into DHA and EPA, the process is inefficient and variable and only a portion of the ALA is converted.
This by no means discounts these foods value as a source of omega-3 fatty acids, and for those who avoid animal sources of omega-3s, they are excellent sources of ALA.
A few examples of plant sources and their quantities of omega-3s are: Flaxseed oil, 1 tablespoon..
...
8.
5 grams of ALA English walnuts, 1 ounce..
..
..
2.
6 grams of ALA Flaxseeds, 1 tablespoon..
..
...
2.
2 grams of ALA Canola oil, 1 tablespoon..
..
...
1.
2 grams of ALA Many of these oils are readily available, and may be used in salad dressings (walnut oil is particularly tasty), or drizzled over many foods, adding omega-3s as well as flavor to a dish.
Keep in mind that some of these oils are perishable and in order to retain their viability, they should not be heated.
Other good sources of omega-3s, which are easily incorporated into prepared foods are pumpkin seeds (and pumpkin seed oil), purslane, perilla seed oil, and soybeans (and soybean oil).
Just think of how easy it can be to make homemade granola by adding a number of these nuts and seeds to some oats and either honey or rice syrup and toasting.
It's an instant omega-3 supplement.
Other Methods While incorporating a number of these foods into one's diet is one way to ensure one gets enough omega-3s, it may not always be easy to consume the volume of specific nutrients that your body needs (e.
g.
DHA).
For this reason, supplements can be an effective method of maintaining a healthful level of these fatty acids in one's body.
If one chooses to supplement, one good strategy is to find brands that use "Neuromins," or "Life'sDHA," which comes from a company that produces an all-natural, vegetarian source of DHA extracted directly from algae.
These products are vegetarian/vegan products as long as they are encapsulated in gelatin free capsules (which it is most of the time).
There are other companies as well that market algal-based DHA, so read the label if your desire is to supplement specifically with DHA and not just a spectrum of Omega-3s.
Keep in mind that there are supplements that are solely DHA, and those that contain an EPA/DHA blend.
Read the labels carefully to ensure that you are purchasing what you want.
Since DHA is the most studies omega-3 fatty acid, it is more likely that specifically vegetarian sources will contain primarily DHA, but it should not be terribly difficult to find the blended products, and a good idea to supplement with both fatty acids if one can.
Health and Well Being The FDA has no published opinion as to a daily recommended intake of DHA or EPA.
Studies indicate that a baseline of 200 mg of DHA daily is sufficient for a healthy adult, with pregnant and nursing mothers requiring additional DHA for their growing child.
There are no associated health risks from consuming a larger quantity, and since most individuals are sorely lacking this essential nutrient, seeking foods that are high in omega-3s is generally recommended by most physicians.
By incorporating more leafy vegetables (collard greens, kale, brussel sprouts), and nuts and oils into one's diet is a simple way to increase the amount of omega-3 fatty acids that your body can put to work.
Studies have shown that even minor increases in omega-3 in one's diet can lead to significant improvements in cardiovascular health.
Since there are a myriad of foods that supply these fats, it's not difficult to find some that fit one's particular taste.
Increasing one's intake of these overlooked fatty acids is a cheap and effective way to improve cardiovascular health, and this one simple act may have a direct and positive impact over one's future wellbeing.
If you are looking for more information about omega-3 fatty acids (particularly DHA and EPA), The Omega-3 FAQ at http://www.
omega3faq.
com is a complete guide to these essential fatty acids and their role in human health.
Their potential to ward off many diseases and illnesses from which we suffer, coupled with the knowledge that we have replaced these essential fatty acids with other types in modern times has begun to raise awareness of the need to incorporate more of these into our modern diet.
Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids are required for proper health and development, yet they are unfortunately not manufactured by the body.
While omega-3s are relatively easy to consume for people who eat animal protein, vegetarians are often consume far less omega-3s than they need.
Omega-3 fatty acids are essential for maintaining cardiovascular health and proper functioning of the brain and eyes throughout life as well as preserving the overall health of the central nervous system.
Particularly important in fetal development, these often overlooked fatty acids are therefore crucial for pregnant and nursing mothers in addition to children, and even healthy adults.
Required by tissue throughout the body these fatty acids have also been shown to reduce inflammation and help reduce many risk factors associated with cardiovascular diseases, maintain mental acuity, a decent cholesterol profile, and may even alleviate or prevent a host of illnesses and cognitive from which many individuals suffer.
Omega-3 fatty acids can be found in a variety of foods, and while they are abundant in many fish such as salmon, tuna, and halibut as well as other marine life such as krill and other crustaceans, this does not help vegetarians in maintaining proper levels of these essential fats.
Fortunately, many plants and nut oils are also sources of omega-3s, and by proper incorporation of these sources, a vegetarian may still ensure an acceptable amount of these essential nutrients in one's diet.
The Most Important Fatty Acids There are a number of different fatty acids that are all "omega-3s" and each offers its own unique benefits in the body.
The polyunsaturated fatty acids alpha-linolenic acid (ALA) and linoleic acid (LA) cannot be made by the body and must therefore be acquired from foods.
ALA, however, is converted in the body to the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the two fats critical for maintaining proper health.
Unfortunately, this conversion process is somewhat inefficient, so actively integrating these two fatty acids in one's diet is recommended.
The typical western diet results in more than 10 times as much omega-6 (such as LA) than omega-3 fatty acids, whereas studies show that we should be consuming significantly more omega-3 fatty acids than omega-6 fatty acids in our diet.
This means that incorporating more and varied sources of Omega-3s into one's diet is an important step in maintaining proper health.
Vegetarian Sources of Omega-3s Some great vegetarian sources of ALA are green leafy vegetables, nuts, and some vegetable oils such as canola, soy, and particularly flaxseed.
Rather than buying flaxseed oil in the store, it is best to grind one's own flax as the store bought oil can turn rancid quickly, even when kept in the refrigerator.
A tablespoon of seeds, (ground and mixed in any type of food) is a great way to incorporate more omega-3s into one's diet.
The additional benefit of ground flax seed is that this will add a little fiber to one's diet.
A common misconception is that these foods contain DHA, however, and this is often not the case.
While the body is able to convert ALA into DHA and EPA, the process is inefficient and variable and only a portion of the ALA is converted.
This by no means discounts these foods value as a source of omega-3 fatty acids, and for those who avoid animal sources of omega-3s, they are excellent sources of ALA.
A few examples of plant sources and their quantities of omega-3s are: Flaxseed oil, 1 tablespoon..
...
8.
5 grams of ALA English walnuts, 1 ounce..
..
..
2.
6 grams of ALA Flaxseeds, 1 tablespoon..
..
...
2.
2 grams of ALA Canola oil, 1 tablespoon..
..
...
1.
2 grams of ALA Many of these oils are readily available, and may be used in salad dressings (walnut oil is particularly tasty), or drizzled over many foods, adding omega-3s as well as flavor to a dish.
Keep in mind that some of these oils are perishable and in order to retain their viability, they should not be heated.
Other good sources of omega-3s, which are easily incorporated into prepared foods are pumpkin seeds (and pumpkin seed oil), purslane, perilla seed oil, and soybeans (and soybean oil).
Just think of how easy it can be to make homemade granola by adding a number of these nuts and seeds to some oats and either honey or rice syrup and toasting.
It's an instant omega-3 supplement.
Other Methods While incorporating a number of these foods into one's diet is one way to ensure one gets enough omega-3s, it may not always be easy to consume the volume of specific nutrients that your body needs (e.
g.
DHA).
For this reason, supplements can be an effective method of maintaining a healthful level of these fatty acids in one's body.
If one chooses to supplement, one good strategy is to find brands that use "Neuromins," or "Life'sDHA," which comes from a company that produces an all-natural, vegetarian source of DHA extracted directly from algae.
These products are vegetarian/vegan products as long as they are encapsulated in gelatin free capsules (which it is most of the time).
There are other companies as well that market algal-based DHA, so read the label if your desire is to supplement specifically with DHA and not just a spectrum of Omega-3s.
Keep in mind that there are supplements that are solely DHA, and those that contain an EPA/DHA blend.
Read the labels carefully to ensure that you are purchasing what you want.
Since DHA is the most studies omega-3 fatty acid, it is more likely that specifically vegetarian sources will contain primarily DHA, but it should not be terribly difficult to find the blended products, and a good idea to supplement with both fatty acids if one can.
Health and Well Being The FDA has no published opinion as to a daily recommended intake of DHA or EPA.
Studies indicate that a baseline of 200 mg of DHA daily is sufficient for a healthy adult, with pregnant and nursing mothers requiring additional DHA for their growing child.
There are no associated health risks from consuming a larger quantity, and since most individuals are sorely lacking this essential nutrient, seeking foods that are high in omega-3s is generally recommended by most physicians.
By incorporating more leafy vegetables (collard greens, kale, brussel sprouts), and nuts and oils into one's diet is a simple way to increase the amount of omega-3 fatty acids that your body can put to work.
Studies have shown that even minor increases in omega-3 in one's diet can lead to significant improvements in cardiovascular health.
Since there are a myriad of foods that supply these fats, it's not difficult to find some that fit one's particular taste.
Increasing one's intake of these overlooked fatty acids is a cheap and effective way to improve cardiovascular health, and this one simple act may have a direct and positive impact over one's future wellbeing.
If you are looking for more information about omega-3 fatty acids (particularly DHA and EPA), The Omega-3 FAQ at http://www.
omega3faq.
com is a complete guide to these essential fatty acids and their role in human health.
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