Plant-Based Sources of Omega-3 Fatty Acids

To start, I think it’s fair to say that nine times out of ten, when you hear about omega-3 fatty acids, it’s in the same sentence as fish and/or fish oil. Now, did you know that fish don’t actually produce omega-3 fatty acids? In fact, fish along with humans and animals, are unable to make it.

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Small prey fish and crustaceans feed on microalgae and are then eaten by larger fish and so on. As a result, the omega-3 fats EPA and DHA store in their tissues. Microalgae are the main food source of essentially all marine and freshwater food chains. Thus, fish are the middlemen for this nutrient. This information, like a lot of information, is not commonly known or talked about in the mainstream.

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Omega-3 fatty acids are one of those healthy fats that belong to the category of unsaturated fats, which include polyunsaturated and monounsaturated fats. They remain liquid at room temperature. Omega-3 fatty acids are vital to your health and survival. On the other hand, saturated fats are the ones you need to watch your intake of and can damage your health. Saturated fats come from animal foods.

Meanwhile, polyunsaturated fats are those ‘essential’ fats you hear about. The ones your body doesn’t make and you need to get from your diet. Omega-3 and omega-6 fatty acids make up this group. Excessive amounts of processed omega-6 fatty acids can contribute to inflammation, increase cholesterol, and other harmful symptoms.

For the most part, people over-consume this fat, as it’s found abundantly in vegetable oils, such as canola, safflower, corn, and soybean oils. So, you probably don’t need to worry too much about whether you’re consuming enough. Simply, aim to consume omega-6 fats in their whole-food, unprocessed form.

Whereas, omega-3s are not as easy to get in your diet. This fat includes; EPA, DHA and ALA. A small amount of ALA, a short-chain fatty acid, converts into EPA, then further into DHA. However, it may not be sufficient enough to sustain the appropriate levels you need. Therefore, consuming EPA and DHA, which are long-chain fatty acids, is the better way to get your omega-3s.

Finally, omega-9s reside in the monounsaturated category. Our bodies produce these guys so you don’t have to supplement them, unless for specific health reasons. Therefore, they are known as non-essential fatty acids. And are found in foods such as olives, olive oil, almonds, avocados, and more. The body utilizes omega-9s when omega-3&6 are not present.

First, there’s a variety of choices for those on a plant-based diet to get their intake of omega-3 fatty acids. Although, most do come from the sea as macro and microalgae. In fact, many of these are great sources of iodine too, read more about that here. They are all healthy, with a lengthy nutritional profile, and fairly versatile to use in cooking. You can buy them as the whole-foods or in supplement form. However, if you decide to purchase the supplement, do some research on it. Ensure it is high-quality, clean, sustainable, and tested thoroughly for impurities. Normally, you can easily find all this information readily on the supplements website.

Here I list a few types of algae with both EPA and DHA. Pay attention to the amount of EPA and DHA in the following algae as they can vary. Such as between different seaweed (there are thousands of seaweed varieties). Seaweed is quite nutrient-dense too, offering a hefty amount of vitamins and minerals.

• Various Seaweed (red, green, and brown)- such as Wakame, Kombu, Dulse, or Nori- Can use these in soups, dried as a snack, ect.
• Spirulina- Sold in powder or capsule form. In powder form, you can add to smoothies and juices.
• Chlorella- Same as spirulina ^^
• Algae Oil Supplements- There are lots on the market to choose from.

There are some healthy fats included in other sources of plant-based foods which are good for you. Although, this list includes foods with ALA present, which later converts to EPA than DHA. As we talked about earlier, it may not convert into high enough amounts. Personally, I do not rely on ALA for my intake of omega-3s. Some argue this subject in the plant-based community, so I will leave it at that 😉 Nonetheless, these are whole foods that are great for you in various ways!

• Leafy greens
• Nuts- Walnuts, Pine Nuts, Pecans, Pistachio, Macadamia
• Avocado
• (Organic) Soybeans, Tempeh, Tofu
• Seeds- Hemp, Flax, Pumpkin, Chia
• Olives
• Edamame

Generally, most organizations recommend a minimum of 250 to 500 mg DHA and EPA, combined per day, for healthy adults. This is the minimal amount you need for survival. It seems to be agreed upon not to exceed the dose of 5,000mg per day. In some cases, higher amounts are advised for certain health conditions.

Furthermore, omega-3 and 6 are advised to take in particular ratios, such as 4:1, 2:1, or 1:1 (with omega-6 as the left, higher number). Clearly, the optimal ratio is not defined and varies considerably. And so, it is unclear what the proper ratio number is. Ultimately, it is fair to say to minimize your intake of processed omega-6’s, like in ultra-processed refined vegetable oils, when possible. Sadly, the typical Western diet contains around 10 times more omega-6s than omega-3s!

Your body uses omega fatty acids for many important functions!

• Healthy brain function and protection
• Healthy skin and eyes
• Stronger immune system
• Cardiovascular health
• Supports the body’s production of HDL cholesterol- the ‘good’ cholesterol
• Helps keep our arteries clear
• Provides us energy
• Helps to lower blood pressure
• Can reduce symptoms of depression and anxiety
• Reduces inflammation in the body
• Contributes to the development of the brain and eyes in fetuses and breast-fed babies
• Beneficial for autoimmune disorders
• The list goes on and on…

In the end, I hope this sheds light on a another side of omega-3s that you don’t often hear about. Alternatives to fish and fish oil exist. Vegetarians and vegans have options to get this crucial fat into their diets. As with anything, do your own research on the foods and supplements you incorporate into your diet. Ensure you are getting the best-quality and sufficient amounts!

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Sources:

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3465194/

https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#introduction

https://www.sciencedirect.com/science/article/abs/pii/S0952327818300747

https://www.healthline.com/health/food-nutrition/saturated-and-unsaturated-fat#recommended-levels

https://pubmed.ncbi.nlm.nih.gov/31698772/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124752/

https://www.healthline.com/nutrition/how-much-omega-3#bottom-line

https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12396