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Omega-3 Fats in Plant-Based Diets
by
Nava Atlas
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%20acid,%20is%20a%20member%20of%20the%20omega-6%20family%20of%20fats.%20It%E2%80%99s%20abundant%20in%20all%20kinds%20of%20plant%20foods;%20certain%20vegetable%20oils,%20such%20as%20corn%20and%20soy%20oil,%20are%20particularly%20rich%20in%20this%20fat.%20You%20really%20never%20have%20to%20worry%20about%20getting%20enough%20linoleic%20acid.%20A%20vegan%20diet%20will%20provide%20plenty%20of%20it%20without%20any%20effort%20from%20you.%3C/p%3E%3Cp%3EThe%20other%20essential%20fat%20is%20alpha-linolenic%20(lin%20oh%20LEN%20ik)%20acid%20(ALA),%20which%20is%20a%20member%20of%20the%20omega-3%20family%20of%20fats.%20It%E2%80%99s%20found%20in%20only%20a%20handful%20of%20plant%20foods,%20so%20while%20you%20don%E2%80%99t%20need%20much%20of%20it,%20you%20do%20need%20to%20pay%20attention%20to%20food%20sources.%20Flaxseeds%20are%20an%20especially%20good%20source%20of%20this%20nutrient.%20They%20have%20a%20hard%20outer%20shell%20that%20resists%20digestion,%20so%20purchase%20ground%20flaxseeds%20or%20flaxseed%20meal%20or%20grind%20whole%20seeds%20in%20a%20coffee%20grinder.%20Be%20sure%20to%20store%20it%20in%20the%20freezer%20to%20protect%20it%20from%20going%20rancid.%3C/p%3E%3Cp%3EYou%20can%20sprinkle%20flaxseed%20meal%20on%20oatmeal%20or%20any%20type%20of%20grain%20or%20blend%20it%20into%20smoothies.%20It%20also%20makes%20a%20wonderful%20egg%20replacer%20in%20baking.%20Chia%20and%20hemp%20are%20other%20tiny%20seeds%20that%20provide%20ALA.%20(Although%20hemp%20is%20part%20of%20the%20cannabis%20family,%20the%20plants%20grown%20for%20food%20don%E2%80%99t%20have%20the%20drug-like%20properties%20of%20marijuana.)%3C/p%3E%3Cp%3EYou%20can%20also%20get%20your%20daily%20dose%20of%20ALA%20by%20sprinkling%20a%20few%20teaspoons%20of%20chopped%20walnuts%20on%20cereal%20or%20by%20dressing%20a%20salad%20with%20a%20vinaigrette%20made%20with%20walnut%20oil.%20Soy%20foods%20also%20provide%20small%20amounts,%20and%20leafy%20green%20vegetables%20provide%20a%20little%20bit%20of%20this%20fat,%20too,%20although%20not%20enough%20to%20meet%20your%20ALA%20needs%20on%20their%20own.%3C/p%3E%3Cp%3ESome%20vegan%20diets%20that%20are%20ultra-low%20in%20fat%20may%20fall%20short%20of%20needs%20for%20alpha-linolenic%20acid.%20It%E2%80%99s%20important%20to%20make%20sure%20you%E2%80%99re%20including%20at%20least%20one%20good%20food%20source%20of%20this%20fat%20in%20your%20diet%20every%20day.%20ALA%20is%20especially%20important%20for%20healthy%20skin%20and%20it%20may%20also%20help%20reduce%20risk%20for%20heart%20disease.%3C/p%3E%3Cp%3EThe%20omega-3%20family%20of%20fats%20also%20includes%20DHA%20(docosahexaenoic%20acid)%20and%20EPA%20(eicosapentaenoic%20acid).%20You%E2%80%99ve%20probably%20heard%20about%20these%20fats%20because%20they%20are%20the%20ones%20that%20are%20abundant%20in%20fatty%20fish%20and%20fish%20oil%20supplements.%20They%20aren%E2%80%99t%20considered%20essential%20because%20humans%20can%20synthesize%20them%20from%20the%20essential%20fat%20ALA%E2%80%94the%20one%20found%20in%20flaxseeds,%20hemp%20seeds,%20and%20walnuts.%20So%20technically,%20if%20you%20are%20eating%20enough%20ALA,%20you%E2%80%99ll%20make%20enough%20DHA%20and%20EPA.%20The%20reality,%20though,%20is%20that%20production%20of%20DHA%20and%20EPA%20is%20not%20very%20efficient,%20especially%20as%20we%20age.%3C/p%3E%3Cp%3EPeople%20who%20don%E2%80%99t%20have%20direct%20sources%20of%20these%20fats%20in%20their%20diets,%20including%20vegans,%20have%20lower%20blood%20levels%20of%20DHA%20and%20EPA.6%20But%20does%20it%20matter?%20That%E2%80%99s%20something%20nutrition%20experts%20don%E2%80%99t%20know.%20There%20is%20evidence%20that%20DHA%20and%20EPA%20help%20to%20protect%20cognitive%20function%20with%20aging%20and%20also%20may%20reduce%20risk%20for%20heart%20disease.%20They%20may%20also%20be%20valuable%20in%20reducing%20depression%20and%20in%20helping%20to%20reduce%20symptoms%20of%20painful%20conditions,%20such%20as%20rheumatoid%20arthritis.%20However,%20that%20evidence%20is%20conflicting%20and%20these%20are%20topics%20of%20ongoing%20research%20with%20no%20real%20consensus%20among%20the%20experts.%3C/p%3E%3Cp%3EFor%20now,%20with%20the%20issue%20unresolved,%20it%20may%20make%20sense%20to%20take%20a%20small%20daily%20supplement%20of%20these%20fats.%20Fortunately,%20you%20don%E2%80%99t%20need%20to%20eat%20fish%20or%20take%20fishy-tasting%20supplements%20to%20get%20them.%20Fish%20get%20their%20DHA%20and%20EPA%20by%20eating%20microalgae,%20and%20we%20can%20get%20them%20from%20the%20same%20source.%20Supplements%20providing%20algae-derived%20DHA%20and%20EPA%20are%20a%20much%20better%20option%20for%20getting%20these%20fats%20for%20anyone,%20vegan%20or%20not,%20since%20they%20are%20a%20better%20choice%20for%20the%20environment.%20Ginny%20recommends%20a%20daily%20supplement%20that%20provides%20between%20200%20and%20300%20milligrams%20of%20DHA%20and%20EPA%20combined.%3C/p%3E%3Cp%3EFor%20more%20tips%20on%20plant-based%20nutrition,%20make%20sure%20to%20browse%20VegKitchen%E2%80%99s%20Nutrition%20page.%3C/p%3E%3Cp%3E*This%20post%20contains%20affiliate%20links.%20If%20the%20product%20is%20purchased%20by%20linking%20through%20this%20review,%20VegKitchen%20receives%20a%20modest%20commission,%20which%20helps%20maintain%20our%20site%20and%20helps%20it%20to%20continue%20growing!%3C/p%3E){kind=link}