Strict vegetarians or vegans who do not eat any type of animal foods might not get enough omega-3 fatty acid in their diets. Studies have shown that vegetarians and vegans could have as little as half the amount of omega-3 in their body as their omnivore friends. Omega-3 is essential for good health and vegans should make sure they get enough in their diet. Vegans could also have an unhealthy omega-6 to omega-3 ratio due to their diet. There are foods and supplements that vegans should eat to ensure they are getting enough omega-3.
Why We Need Omega-3 Fatty Acid
Studies are finding more and more health benefits with a diet high in omega-3. Some of the health benefits of omega-3 include:
- Omega-3 DHA is found in the retina and is important for vision
- Reducing the risk of heart disease and stroke
- The health of the joints and reducing the chance and or symptoms of arthritis and rheumatoid arthritis
- Reducing symptoms of hypertension
- Good for the brain and nervous system
- Can possibly keep us from getting dementia or Alzheimer’s
- Can help relieve depression
- Can reduce symptoms of attention deficit hyperactivity disorder (ADHD)
The Different Types of Omega-3 Fatty Acid
Omega-3 fatty acids (n-3 fatty acids) are polyunsaturated fats (PUFA’s). There are three types of fatty acids with omega-3. There is alpha-linolenic acid (ALA and sometimes referred to as LNA), which is known as a short-chain fatty acid. There are two types of long-chain fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
You can get the ALA type of omega-3 from plant foods and you get the EPA and DHA directly from fatty fish like salmon and marine plants.
You can get the ALA type of omega-3 from plant foods and you get the EPA and DHA directly from fatty fish like salmon and marine plants.
Recommended Amounts of Omega-3 Fatty Acid
At this time there is no Recommended Daily Amount (RDA) or Recommended Daily Intake (RDI) for omega-3.There are however numerous recommendations from various groups. The daily requirements can vary for each person according to gender, age, and health.
- The USDA 2010 Nutritional Guidelines say we should all get about 250 mg per day or 1,750 mg per week by eating two servings of fatty fish per week.
- The American Heart Association recommends that people with some form of heart disease should get 1000 mg per day.
- A panel of nutritional scientists recommends we eat 2,200 mg of ALA and 650 mg of the EPA/DHA forms of omega-3 per day.
- The World Health Organization (WHO) recommends one to two servings of fish per week resulting in 400 mg to 1000 mg of EPA/DHA omega-3 per week.
How Our Body Converts Omega-3 Fatty Acids
Our body can use the EPA and DHA form of omega-3 directly from the foods we eat but our body has to convert the ALA type first into EPA and DHA. Our bodies are not efficient when converting ALA into the EPA and DHA fatty acids and it takes a lot of ALA to make the EPA and DHA forms.
The majority of studies have found that ALA is converted to about 5-10% EPA and 2% to 5% DHA. For example, if you ate 1000 mg (1 gram) of the ALA form of omega-3 from plant foods, this would be the equivalent of 5-10 mg of EPA and 2-5 mg of DHA.
The majority of studies have found that ALA is converted to about 5-10% EPA and 2% to 5% DHA. For example, if you ate 1000 mg (1 gram) of the ALA form of omega-3 from plant foods, this would be the equivalent of 5-10 mg of EPA and 2-5 mg of DHA.
Plant Food Sources of ALA Omega-3 Fatty Acids
One tablespoon of flaxseed oil has 7.5 grams (8,500mg) of ALA omega-3. Do not cook with flaxseed oil since heating it will destroy the omega-3. Flaxseed oil is great in salad dressings.
Figuring the conversation rate of ALA to EPA/DHA, 7.5 grams (7,500 mg) of ALA would equal between 375mg and 750mg of omega-3 EPA and between 150mg and 375mg of DHA omega-3, a healthy amount per day.
Ground Flaxseed is not only high in ALA omega-3 but also in dietary fiber, lignans and is gluten-free. 1 tablespoon of ground flaxseed has 2.2 grams (2,200 mg) of ALA omega-3.
Using the ALA to EPA and DHA conversion rate in the body, this amount of flaxseed would equal between 110mg and 220mg of EPA and between 44mg and 110mg of DHA for an omega-3 total of between 154 mg and 330mg. You can get omega-3 when you eat the following:
Vegetarians should try and incorporate some of these foods into your meals each day. Flaxseeds can be added to salads, oatmeal, smoothies, stews, bread, and many other dishes.
Figuring the conversation rate of ALA to EPA/DHA, 7.5 grams (7,500 mg) of ALA would equal between 375mg and 750mg of omega-3 EPA and between 150mg and 375mg of DHA omega-3, a healthy amount per day.
Ground Flaxseed is not only high in ALA omega-3 but also in dietary fiber, lignans and is gluten-free. 1 tablespoon of ground flaxseed has 2.2 grams (2,200 mg) of ALA omega-3.
Using the ALA to EPA and DHA conversion rate in the body, this amount of flaxseed would equal between 110mg and 220mg of EPA and between 44mg and 110mg of DHA for an omega-3 total of between 154 mg and 330mg. You can get omega-3 when you eat the following:
- A ¼ cup of walnuts has 2.3 grams (2,3000mg) of ALA omega-3
- Beans, like kidney, navy, and soybeans have between 200 and 1000mg of ALA omega-3 per one cup.
- A cup of winter squash has 300 mg of ALA omega-3
- Tofu has about 400 mg of ALA.
- Two tablespoons of Ground Chia seeds or Salba has 3,603 mg ALA omega-3.
Vegetarians should try and incorporate some of these foods into your meals each day. Flaxseeds can be added to salads, oatmeal, smoothies, stews, bread, and many other dishes.
Marine Plant DHA Omega-3 Fatty Acid Sources
We know that fish is a great source of the EPA and DHA forms of omega-3. Where do fish get their omega-3? From marine plants like algae, blue-green algae, and Spirulina, which are great sources of vegan and vegetarian DHA omega-3.
There are also algae based DHA supplements that you can take along with a diet high in the ALA omega-3. The marine plant foods have little of the mercury and other toxins that fish oils have.
There are also algae based DHA supplements that you can take along with a diet high in the ALA omega-3. The marine plant foods have little of the mercury and other toxins that fish oils have.
How Vegetarians Can Get Enough Omega-3 Fatty Acid
It is thought that ALA is mainly converted to EPA and not much DHA [1]. By eating enough of the ALA omega-3 containing foods, a vegetarian should be able to eat and convert a healthy amount of ALA to EPA and DHA omega-3.>Vegetarians should get enough omega-3 fatty acid in their diet if they eat a healthy well rounded plant-based diet. If you're concerned, you can take an algae supplement.
Vegetarians and Vegans Are Better At Converting ALA
A 2010 study found that vegetarians and vegans are better at converting the ALA from plant food sources than those that eat animal foods.
Even though the omega-3 intake from food was between 57% and 80% lower than those that ate fish, there was only a small difference in plasma DHA and EPA levels. [3]
Even though the omega-3 intake from food was between 57% and 80% lower than those that ate fish, there was only a small difference in plasma DHA and EPA levels. [3]
Limit Omega-6 Fatty Acid Foods
Vegans and vegetarians need to pay attention to their consumption of omega-6 foods like corn oil, soybean oil, and safflower oil.>Omega-6 is healthy, but too much omega-6 in the diet is not healthy and can further reduce the conversion of ALA to EPA/DHA omega-3.A ratio of 4:1 omega-6 to omega-3 is thought to be optimal for health [2]. Eating a whole food plant based diet and eliminated all oil is a great way to have a nearly perfect omega-6 to omega-3 fatty acid ratio.
As you can see, there are plenty of ways for vegetarians to get omega-3 fatty acid in their diet. And if you feel you need to supplement DHA and EHA, a good quality algae omega-3 supplement or algae based DHA supplement works fine. DHA is the type that is best for brain health and to help prevent dementia and Alzheimer's.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © Sam Montana 2011-2018
Resources:
Conclusion
As you can see, there are plenty of ways for vegetarians to get omega-3 fatty acid in their diet. And if you feel you need to supplement DHA and EHA, a good quality algae omega-3 supplement or algae based DHA supplement works fine. DHA is the type that is best for brain health and to help prevent dementia and Alzheimer's.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © Sam Montana 2011-2018
Resources:
[2] American Journal of Clinical Nutrition, Vol. 78, No. 3, 640S-646S, September 2003
[3] Nutra-Ingredients USA - ALA intakes enough for DHA/EPA levels for non-fish eaters
