Whether it’s TV ads or doctors talking about it, you’ve probably heard that omega-3 fatty acids offer many health benefits. According to the National Institutes of Health (NIH), these essential nutrients provide energy to the body, protect against vision loss, support brain health, improve cognitive function, reduce the risk of cardiovascular disease and improve heart health. protect the However, not getting enough (or too much) of omega-3s can affect your health. So when the most common dietary source of omega-3s is fish and other seafood, and the majority of omega-3 supplements are derived from fish oil, what should vegans do? Read on. It’s possible to get enough omega-3 fatty acids in your vegan diet, but first you need to understand how much you actually need. Here’s how.
What is Omega 3?
Omega-3s are essential fatty acids and cannot be produced by the body, so they must be obtained from food. Omega-3 fatty acids are important constituents of the membranes that surround all cells in the body. It also has anti-inflammatory properties and supports communication between cells.
The three types of omega-3 are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is a plant-based omega-3, most commonly found in walnuts, chia seeds, flax seeds, hemp seeds, Brussels sprouts, kidney beans, and other whole plant foods. DHA and EPA are found in marine products such as algae, seaweed, fish and other seafood.
All omega-3 fatty acids are necessary for good health, but DHA and EPA are especially important.His 2012 article published in nutritional advancement DHA and EPA are reported to be important for heart health, brain health, cognitive function, and fetal development. Marine omega-3s have been shown to reduce the risk of heart disease, prevent macular degeneration (loss of vision), and even help treat Alzheimer’s disease. Interestingly, our body can convert her ALA into DHA and EPA. However, this process is ineffective and conversion rates vary from person to person. In general, our bodies cannot convert enough of her ALA to DHA and EPA. Therefore, we should look for variations of these two through foods and supplements.
“Omega-3 fatty acids are essential fats that we must consume. We get it from food because it is not produced by our body. Omega-3s are long-chain polyunsaturated fats (PUFAs) that are usually associated with fish/fish oil, but that’s because of marketing,” said senior dietician at UCLA Medical Center. survival recipetells VegNews.
“We can get all the omega-3s we need from plant-based sources,” says Dr. Dana Ellis.
Problems with getting omega-3s from fish
Foods such as sardines, salmon, mackerel, and fish oil supplements have long been touted as ideal sources of omega-3s. DHA and EPA are produced by algae, not fish. Fish are rich in omega-3s, as algae are an important part of their diet. Algae are a plant-based source of DHA and EPA that are safe for everyone, including vegans and vegetarians.
In addition to the ethical and environmental implications of eating fish and making fish oil supplements, fish is high in mercury. Eating fish high in mercury can cause mercury to build up in your blood over time, which can negatively affect your health. Additionally, many fish eat microplastics that contain chemical residues. These microplastics can attach to fatty acids such as omega-3s. In addition, current overfishing practices are compounding environmental and sustainability issues.
“There are many toxins in our environment, and many of them often end up in the ocean. ,” explains Dr. Ellis Hannes. “These plastics/chemicals are stored in fish fat. Additionally, mercury is another toxin in the environment and in large fish (tuna and sharks). Risk is essentially eliminated.”
How Much Omega 3 Do You Need?
So how do you get the right amount of DHA and EPA if you don’t eat fish or its oil? Vegans can supplement their omega-3 intake with plant-based algae oil. shown to increase DHA levels.
But Dr. Ellis Hannes says you don’t need supplements if you know what to eat.
“If people eat enough omega-3s from plant sources such as walnuts, chia seeds, flaxseeds, and their oils, there is no need to supplement with omega-3s. “It suggests that a whole food, plant-based diet is much healthier and better for you than the standard American diet,” explains Dr. Dana Ellis.
Currently, the Recommended Daily Allowance (RDA) for ALA is 1.6 grams for men and 1.1 grams for women. As for DHA and EPA, there is no official RDA for him. However, most experts and health organizations agree that 250 to 500 milligrams of DHA and EPA combined is sufficient for most adults. It appears as rough, scaly patches or a red, swollen, itchy rash on the skin. Conversely, too much omega-3 can lead to unwanted side effects such as elevated blood sugar, increased bleeding risk, low blood pressure, diarrhea, acid reflux, stroke, and insomnia.expert in health line.
Omega 3 conclusion
Don’t stress over your omega-3 intake at the end of the day. Vegans, vegetarians and omnivores can get enough omega-3 fatty acids from plant sources such as walnuts, Brussels sprouts, seeds, seaweed and algae. Enough DHA and EPA to protect heart and brain health. Taking a plant-based algae oil supplement as insurance to ensure your health is a wise decision. Use caution and consult your healthcare provider before taking any new supplement.
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