What are omega-3 fatty acids?
We hear over and over again that fish oil is good for us, good for the skin, heart, joints and more. But what is it about fish oil that makes it so important? The answer is omega-3.
Omega-3 fatty acids support eye, brain and nervous system function and need to be consumed through diet, as the body cannot make them.
Three types of omega-3
There are three omega-3 fatty acids: EPA, DHA and ALA. ALA can be found in plant oils such as flaxseed, walnut and wheat germ as well as in nuts, seeds and fruits.
Our bodies are able to convert some ALA into EPA and DHA but only in very small amounts, so it is recommended to eat foods also containing EPA and DHA too.
Fish and seafood are the main sources of EPA and DHA, so if fish isn’t your thing, you may consider a
fish oil supplement instead.
What about vegan omega-3?
A question that is being asked more and more often is, how can vegans and vegetarians get enough omega-3?
Eating plenty of foods with ALA is certainly important for those not eating fish, so if this is you, include plenty of plant-based omega-3 foods in your diet.
Getting a balance of omega-3 and omega-6
Omega-6 fatty acids are another type of polyunsaturatead fat that also help to support heart health.
However it is important to get the right balance of omega-3 with omega-6.
If you consume more omega-6 than omega-3, your body will absorb more omega-6 and less omega-3.
Omega-6 are found primarily in nuts, seeds and plant oils, such as corn, soy and safflower.
A vegetarian or vegan diet is more likely to feature foods with omega-6, than omega-3 which can make it harder to get the balance right.
The solution? Include more plant sources of omega-3 – walnuts, flaxseeds and
chia. And consider adding algae into your diet. Algae is the only other organism that contains DHA and EPA fatty acids.