Whether you are an omnivore, Pescatarian or vegan – ensuring you have a reliable source of omega-3 fatty acids in the diet is important for your health. I’m sure you already know that fish can be a reliable source of dietary omega-3s – but how do you meet your omega-3 needs if you are vegan, or do not consume fish? In this article I am going to review what omega-3s are, why we need them and how to meet your needs using plant-based food sources. Let’s get into it!
What are Omega-3 Fatty Acids?
Omega-3s fall under the family of polyunsaturated fats. We classify omegas as “essential” fatty acids because we need them for survival but our body is unable to make omega-3 from scratch. So, in order to meet our needs we must obtain omega-3s from food sources. Because we have to rely on food sources to get this nutrient – it is important to pay special attention and ensure you are consuming a reliable source.
The three most common types of omega-3 are:
· Alpha-linolenic acid (ALA)– which are found in some vegetable oils, nuts, seed and vegetables. ALA is the plant-form of omega-3 – and gets converted into its biologically active form DHA and EPA. However, this conversion rate is not particularly efficient. But please don’t fret friends, there are strategies you can take to overcome the inefficient conversion rate.
· DHA and EPA are the biologically active forms of omega-3 and can be found in fatty fish such as salmon, mackerel and herring.
What Are The Health Benefits?
You must be wondering what makes omega-3s so special. Well, for starters they are building blocks for our brain, nervous system and are a integral part cell membranes. They also provide the starting point for making hormones which regulate blood pressure, inflammation, immune response, pain – and many others functions in the human body. There is research that suggests they play a role in preventing diseases such as cardiovascular disease, hypertension, eczema, and rheumatoid arthritis. This alone highlights the importance designing a diet that includes sources of omega-3 fatty acids regularly.
How much do I need?
If you are someone who does not consume direct sources of EPA/DHA (i.e. via a supplement or fish) – then you will need to ensure that you getting these through plant-based sources of ALA daily – which is very easy to do. In fact, most people following a plant-based diet have no issues getting enough omega-3s in their diet.
Some experts suggest doubling the adequate intake (AI) of ALA if you are not consuming direct sources of DHA and EPA – so I factor this into my recommendations.
If you are eating a plant exclusive diet and not consuming direct sources of EPA/DHA – then you will want to aim for the following ALA targets daily:
· Females 14 years + should aim for 2.2 g/d
· Males 14 years + should aim for 3.2 g/d
· Women who are pregnant need to consume 2.8 g/d, and during lactation 2.6 g/d
So, now that you know your daily target – you must be wondering how you can meet your needs through diet. Below I have outlined a few of the plant-based sources that contain the highest amounts of ALA.
Some Common Plant-Based Sources of ALA:
· Chia Seeds: 2 tablespoons contains 5 grams of ALA
· Flaxseeds, Ground: 2 tablespoons contains 3.2 grams of ALA
· Walnuts: 1 ounce contains 2.6 grams of ALA
· Hempseeds: 2 tablespoons contains 2.0 grams of ALA
· Canola Oil: 1 tablespoon contains 1.3 grams of ALA
· Edamame, Shelled: 1 cup contains 0.6 grams of ALA
How Does This Translate to My Daily Diet?
As you can see from the list above – it can be very easy to meet your daily target provided you are included some of these food sources into your daily diet. For example – if you are an adult female – one tablespoon of chia seeds daily is enough to meet your daily target. If you have never tried these foods, here are a few ideas to get your started:
· Try topping a hot cereal (i.e. oatmeal) with flaxseeds, chia seeds, walnuts or hempseeds. Or, add one or two of these to a smoothie!
· Having a salad? Add some walnuts and/or hemp seeds to it!
· Making a pizza? Use walnut as your pesto base.
· Need a snack? Have some chia pudding or a handful of raw walnuts
Should I Be Worried About The Omega-6 to 3 Ratio?
I get this question a lot and I want to clear the air here. Much like omega-3s, omega-6 fatty acids are also essential and must be obtained from food sources. Typically consumers can easily get what they need through their diet. Sources of omega-6 include sunflower, corn, safflower, sesame oil and some hyper processed foods. While we do need these fatty acids – it’s important to ensure we do not overconsume them as they can compete against omega-3 fatty acids for conversion to the long-chain fatty acids.
The easiest way to ensure you are not overconsuming omega-6 is to swap oils high in O6 – such as the oils describe above – to oils that are rich in monounsaturated fats such as olive, avocado and canola oil.
There is some research to suggest that omega-6 fatty acids in high amounts can have pro-inflammatory effects – however, this claim is not supported by evidence and is actually a misinterpretation of the research. Omega-6 fatty acids have actually shown to be beneficial for our health.
What About An Omega Supplement?
If you are healthy and consume plant-based sources of omega-3s, or consume fatty fish, then a supplement is likely not warranted. However, if you are not consuming omega-3 foods – then you may want to speak to your doctor or dietitian to determine whether or not an omega-3 supplement is right for you.
When looking for an omega-3 supplement – I suggest picking up a microalgae-based formula. Fun fact – did you know that fish are NOT the original source of omega-3s? That’s right. Fish get their omega-3s from the microalgae they consume. And algae-based supplements have been shown to be just as effective as fish oil – but come without the risk of heavy metals! Sounds like a win-win to me.
*if pregnant or breastfeeding – and not consuming low mercury fish – a supplement may be warranted. Speak to your doctor or dietitian to determine whether this is right for you.
Want to incorporate plant-based omega-3s into your diet but not sure where to begin? Book in with me for a one-on-one and we can design a diet that meets your nutrition needs.
