Omega-3 is one of the most recent nutrition and health buzzwords. What are they, and why are they popping up in our foods?
What is “Omega-3”?
Omega-3 fats are a group of fatty acids are named for the position of the first double bond in their chemical structure; on the third carbon (hence, omega-3). Having double bonds make fats unsaturated, as opposed to saturated, which makes them beneficial for health. Omega-3 fats are incorporated into all of the body's cells. They also play a role in decreasing inflammation, which is considered a marker of chronic disease. One omega-3 also plays a vital role in brain, eye, and nerve development. Most people get enough omega-3 in their diet to prevent a deficiency, but there may be reasons to get more.
Different types of omega-3s are found in fatty (oily) fish, flax, algae, walnuts, hemp seed and canola. Because of the benefits of omega-3s, food manufacturers are adding them to more and more foods. People who do not eat fish should be aware of other plant-derived sources of omega-3.
The Fish Oil Buzz
Research has found many benefits to eating fish and to taking fish oil supplements. In large clinical trials, fish oils have been shown to lower triglycerides in the blood, protect the cardiovascular system and may even lower blood pressure. They aid in the lubrication of joints in people with rheumatoid arthritis. One omega-3 is also linked to brain function. The same omega-3 (DHA) is essential for newborn babies to properly form the brain, eyes and nerves. So not only are omega-3s essential, taking higher doses of them is beneficial.
Flax versus Fish
Most clinical trials use fish oils because smaller doses are more potent, but omega-3s are available from plants too. The plant-derived type is called alpha-linolenic acid (ALA, or sometimes written as LNA). When humans eat foods containing ALA, we convert the ALA to longer-chain fats called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The longer-chain EPA and DHA are the type of omega-3 found in fish. So eating fish instead of plants saves our body a step.
Not all ALA we eat can be converted into EPA and DHA. There is a limited amount of enzyme available to do this conversion, and the omega-6 group of fats uses the same ones. Because of this competition, only about 8-10% of the ALA we eat makes it into EPA and only 0.1%-1% to DHA. So getting enough plant-based omega-3s means eating more in the first place.
To Re-Cap:
- Vegetarians eat omega-3 in the form of ALA from plant foods
- Our bodies can make EPA and DHA (the fish omega-3s) from ALA (the plant omega-3).
- In other words, ALA-> EPA -> DHA
How Do Vegetarians Get Enough Omega-3?
Vegetarians and vegans are not more likely than omnivores to be deficient in omega-3s.
Health organizations are now recommending people include fish in their diets more often. But, for vegetarians and vegans this is not an option. Luckily there are plenty of plant sources of omega-3s.
But vegetarians eat more omega-6 fats that are found in nuts, seeds and grains. Because omega-6s compete with omega-3s, it is important to balance the consumption of these two types of fats. Currently, most people (vegetarians, vegans and omnivores) eat too much omega-6 compared to omega-3.
The Bottom Line
A vegetarian or vegan diet should contain whole foods, fresh vegetables, and omega-3 rich foods like flax seed or hemp oil to maintain a healthy omega-6 to omega-3 balance. It’s unlikely for anyone to be truly deficient in essential fats, but adding a little bit extra can have benefits to health in terms of brain function and cardiovascular wellbeing.
Vegetarians should be sure to include a source of omega-3s in their diet.
