Vegetable Omega-3s: 9 Keys To Incorporating Them Into Your Diet

The omega-3 are one type of polyunsaturated fatty acids of claims continually be heard on its importance to health. Advertisements for supplements and enriched products are constantly appearing, as well as articles that gloss over their benefits.

Fortified fish, milk and eggs are not the only sources of these healthy fats, which protect brain and cardiovascular health. Flax, chia or walnuts are also rich in omega-3s .

1. There are 6 types of omega-3 fatty acids

Although there are six fatty acids of the omega-3 series, there are three in which it is interesting to pay special attention:

• EPA and DHA : These are eicosapentaenoic and docosahexaenoic acids, which are found only in fish oils, some microalgae, and breast milk.
• ALA : alpha-linolenic acid is an essential fatty acid for humans, since it can only be obtained from the diet, especially from certain seeds and vegetable oils; If taken in sufficient quantity, it can be stored and converted into EPA and DHA, their bioactive derivatives. This conversion, first to EPA and then to DHA, occurs in the liver and brain, but its effectiveness can be variable, since the same dose does not always result in the same response. Plant sources of ALA are the main contribution of EPA and DHA in vegetarian diets or when fish is dispensed with.

2. The properties of omega-3 are important

Omega-3 fatty acids have, among others, benefits such as reducing triglycerides, LDL cholesterol or blood pressure.

Its anti-inflammatory action could also help in inflammatory bowel diseases, rheumatoid arthritis, the prevention of cognitive decline and some types of cancer.

3. We must consume a minimum amount per day

According to the FESNAD (Spanish Federation of Nutrition, Food and Dietetics Societies) the recommended daily intake of alpha-linolenic acid (ALA, precursor of the other two omega-3s, EPA and DHA) is;

• In general, for those over 19 years of age: 1.6 g in men and 1.1 g in women
• For pregnant women: 1.4 g
• For children: between 0.5 g and 1.6 g depending on age.

4. Omega-6s compete with omega-3s

Omega-6 fatty acids are necessary, but in the Western diet they tend to be abused by excessive consumption of refined vegetable oils from seeds and processed foods. A high intake of omega 6 decompensated with respect to omega 3 exerts a pro-inflammatory action in the body.

As for vegetarians, for years the advice that is usually given is to moderate the consumption of foods rich in omega-6, since they compete for the metabolization pathway with omega-3, and ensure the contribution of the latter to promote ALA-DHA conversion.

5. Flax is the most important vegetable source

The plant foods richest in alpha-linolenic acid are flaxseed oil and seeds, chia seeds, walnuts and rapeseed oil, in that order. Pumpkin seeds, wheat germ or soy also contain it, although in lesser amounts.

4 walnuts or a teaspoon of flax or chia provide 1.6 g of alpha-linolenic acid

6. Grind the seeds to better assimilate omega-3s

To promote the assimilation of omega-3 from the seeds, it is important not to take them whole, but rather ground them. Otherwise, it is likely that most of them pass through our digestive tract without us being able to access the nutrients they contain.

7. It is not essential to eat blue fish

Blood levels of EPA and DHA fatty acids are somewhat lower in people who do not eat oily fish. However, these small differences have not been shown to be detrimental. On the other hand, it appears that the rate of conversion of ALA into DHA increases in these people.

8. EPA and DHA pearls are not necessary

Omega-3 supplementation from fish has not been conclusively proven effective in preventing cardiovascular accidents or improving other conditions, according to the US National Center for Complementary and Alternative Medicine (NCCAM).

There is no evidence that lower DHA rates in vegetarians are associated with adverse health and cognitive effects, not even in vegan children born to vegan mothers. As of today, then, there is not enough evidence to advise supplementation for all vegetarians.

9. There are herbal EPA and DHA supplements

Vegetarians who want to take an EPA and DHA supplement can use products obtained from microalgae, as effective as those made from fish oils. In principle, any pharmacy should be able to provide a supplement that does not come from animals.