Where Vegans Can Find Omega-3: Essential Sources and Benefits
Following a plant-based diet comes with many health benefits, but it requires more planning than regular diets, to ensure you are getting all the nutrients the body requires for optimal health. Omega-3 is among the handful of nutrients that may be more challenging to ensure you are getting enough of, due to mainly coming from marine sources. This article will guide you on the best vegan sources.
TYPES OF OMEGA-3 FATTY ACIDS
There are three types of omega-3s including:
ALA (Alpha-linolenic acid)
EPA (Eicosapentaenoic acid)
DHA (Docosahexaenoic acid)
HEALTH BENEFITS
Omega-3 fatty acids are essential fats, meaning the body requires them however, cannot produce them on its own. They have a wide range of health benefits including:
Heart Health
They help to reduce the risk of heart disease by reducing inflammation, lowering triglycerides, and reducing the build-up of plaque accumulating in the arteries (1).
Brain Health
They are essential for brain health and development (especially DHA), with studies displaying those who consume more omega-3s to have a lower risk of cognitive decline, Alzheimer’s disease, and depression (2) (3).
Joint Health
They help to reduce joint pain and stiffness by reducing inflammation in the body, which can be especially helpful for those suffering from rheumatoid arthritis or other inflammatory joint conditions (4).
Eye Health
DHA is a major component of the retina in the eye, and getting enough omega-3s can help to protect against age-related macular degeneration and other eye conditions (5).
Skin Health
They can help to improve skin health by reducing inflammation and supporting skin barrier function. This can result in clearer, smoother skin, and may reduce the symptoms of conditions like eczema and psoriasis (6) (7).
Pregnancy and Infant Development
They are essential for foetal brain and eye development therefore, pregnant women are advised to consume more omega-3s. Research has found infants who consume enough omega-3s, to have improved cognitive an visual development (8).
HOW MUCH DO I NEED?
Unlike other nutrients, there are no set recommendations for omega-3 intake in the UK. Although one portion of oily fish is advised to be consumed per week, equating to around 500mg daily. So, vegans should ensure a good quality algae oil supplement is taken daily.
SOURCES
ALA is abundant in plant-based foods, however EPA and DHA, which are the most biologically active forms of omega-3s, typically come from marine sources and other animal products. ALA can be converted into EPA and DHA in the body however, the conversion rate is slow, and only small amounts can be converted. Therefore, it is essential to also consume EPA and DHA. Here are a list of plant-based sources of omega-3 that can help you to meet your daily requirement:
Flaxseeds
They are a great source with one tablespoon containing approximately 2.4 grams of ALA. They are also high in lignans, which have been linked to a reduced risk of breast cancer. It’s important to grind them first as the body has difficulty digesting them whole.
Chia Seeds
They are also a great source with one tablespoon containing approximately 1.8 grams of ALA, are rich in fibre, protein, and antioxidants, and may support weight loss.
Hemp Seeds
They are a good source with one tablespoon containing approximately 0.8 grams of ALA. They are also rich in protein, fibre, and antioxidants, and may have neuroprotective effects.
Walnuts
They are another good source with one serving (about 28 grams) containing approximately 2.5 grams of ALA. They are also rich in antioxidants and fibre, promoting a healthy gut.
Seaweed
This is a unique plant-based source as it contains both EPA and DHA. The amounts of omega-3 depends on the type of seaweed and growing conditions. It also contains important nutrients like iodine, iron, and calcium, which may be more difficult to consume on a vegan diet, as well as protein. Some sources include spirulina, nori, and wakame.
Algae Oil
It is produced by extracting oil from algae that have been grown in controlled conditions to ensure high levels of EPA and DHA. The amounts of omega-3s in the oil varies between brands however, many supplements are designed to provide similar amounts of EPA and DHA as a serving of fatty fish. For example, a typical dose might provide around 500 milligrams of both per capsule.
Some other sources that include lower amounts of omega-3s including Brussels sprouts, edamame, berries, leafy greens, and tofu.
OMEGA-3 TO OMEGA-6 RATIO
It’s also important to pay attention to your omega-3 to omega-6 ratio in your diet. Omega-6 fatty acids are found in many plant-based oils, such as corn, sunflower, and soybean oils. While omega-6s are also essential, they are often overconsumed in a typical Western diet. They are pro-inflammatory, unlike omega-3s which are anti-inflammatory. Consuming too many omega-6s over time, can result in chronic inflammation, which is linked to a range of health problems including heart disease, stroke, arthritis, and certain types of cancer (9).
The ideal omega-3 to omega-6 ratio is around 1:1 and up to around 1:5. However, many people in Western societies consume diets as high as 1:20. To achieve the ideal balance, it’s important to limit highly processed foods, and fried foods, and opt for healthier oils, like olive oil, or avocado oil. Incorporating more omega-3 rich plant-based foods into your diet can help to balance out the ratio.
SUMMARY
Overall, getting enough omega-3s on a plant-based diet is possible with the right food choices and supplements. Including sources of ALA such as chia seeds, flaxseeds, and walnuts can provide the body with omega-3s. However, it’s also important to consider consuming seaweed regularly and taking a algae oil supplement, to ensure you are getting enough EPA and DHA. Paying attention to the omega-3 to omega-6 ratio, can also help to optimise your overall health, and reduce inflammation.
References
1. The Journal of Clincal Investigation. Bornfeldt, Karin E. 6, 2021, Triglyceride lowering by omega-3 fatty acids: a mechanism mediated by N-acyl taurines, Vol. 131, p. e147558.
2. Journal of Biomedical Science. Rathod, Richa, Kale, Anvita and Joshi, Sashana. 17, 2016, Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function, Vol. 23, pp. 10.1186/s12929-016-0241-8.
3. Nutritional Neuroscience. Canhada, Scheine, et al. 8, 2018, Omega-3 fatty acids' supplementation in Alzheimer's disease: A systematic review, Vol. 21, pp. 529-538.
4. Biochemical Society Transactions. Calder, Philip C. 5, 2017, Omega-3 fatty acids and inflammatory processes: from molecules to man, Vol. 45, pp. 1105-1115.
5. Ophthalmic Research. Souied, Eric H, et al. 2, 2015, Omega-3 Fatty Acids and Age-Related Macular Degeneration, Vol. 55, pp. 62-69.
6. Journal der Deutschen Dermtologischen Gesellschaft. Reese, Imke and Werfel, Thomas. 9, 2015, Do long-chain omega-3 fatty acids protect from atopic dermatitis?, Vol. 13, pp. 879-885.
7. Journal of Cutaneous Medicine and Surgery. Thomsen, Bryce J, Chow, Eunice Y and Sapijaszko, Mariusz J. 5, 2020, The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review, Vol. 24, p. https://doi.org/10.1177/1203475420929925.
8. The British Journal of Nutrition. Campoy, Cristina, et al. 2012, Omega 3 fatty acids on child growth, visual acuity and neurodevelopment, Vol. 107, pp. Suppl 2:S85-106.
9. Biomedicine & Pharmacotherapy. Simopoulos, A P. 8, 2002, The importance of the ratio of omega-6/omega-3 essential fatty acids, Vol. 56, pp. 365-379.
