Tag: supplements
What foods are high in Omega 3? The best vegan omega 3 sources
What foods are high in Omega 3? The best vegan omega 3 sources
Veganism is becoming more and more popular worldwide. Many vegans are looking to provide adequate amount on nutrients which can be available in the lower amount in the plant based products, among others omega 3 fatty acids. Omega 3 fatty acids are one of the essential nutrient, meaning that they need to be provided through diet or supplementation. This is due to the fact that our body is not able to produce them on its own. Vegan omega 3 fatty acids from food are in the form of alpha-linolenic acid (ALA) only and this might not be sufficient to meet our body needs for omega 3.
What are omega 3 fatty acids?
Omega 3 fatty acids are building blocks of every cell membrane, they help to keep the cell membrane flexible and allow nutrients to be transported in and out of the cell. They play crucial role in brain health (10-20% of fats in the brain is DHA). As building blocks of lipids they are also a source of energy for our body. Omega -3 fatty acids are also precursor for substances called eicosanoids – signalling molecules helping to maintain a healthy inflammatory response and supporting immune system.
There are three types of omega 3 fatty acids:
- ALA – alpha-linolenic acid – it is present only in the plants and is converted in our body into EPA and DHA
- EPA – eicosapentaenoic acid – present in fish, fish oil and krill oil – it is due to these organisms eating plankton (algae) which are the highest source of EPA and DHA
- DHA – docosahexaenoic acid – present in fish, fish oil and krill oil
EPA and DHA are considered most beneficial for our body, ALA is present only in vegan sources and its conversion to EPA and DHA is approx. 8% for EPA and 1% for DHA. Additional sources of EPA and DHA are required for vegans to provide appropriate amount.
Benefits of omega 3:
- It supports brain function – the highest concentration of omega 3 fatty acids (DHA) is in our brain and eyes; it is very crucial for foetus’s brain development – supplementation of omega-3 during pregnancy has shown increase IQ in the infants. Additionally, omega 3 can help to prevent dementia or Alzheimer’s disease.
- It helps to reduce inflammation in inflammatory conditions like autoimmune disease (ie. rheumatoid arthritis, endometriosis)
- It supports immune function
- It supports cardiovascular system by reducing the inflammation in the arteries and reducing triglycerides level having impact on reduction of blood pressure
- It helps to reduce dryness of the skin and eyes and reduce risk of age-related macular degeneration (AMD)
What are the best vegan omega 3 fatty acids sources?
Majority of vegan omega 3 fatty acids sources contain ALA fatty acid only, this requires the conversion into EPA and DHA in our body. EPA and DHA for vegans can be directly provided through algae oil in the supplement form.
| Food | ALA (g/per serving) | EPA (g/per serving) | DHA (g/per serving) |
| Flaxseed oil, 1 tbsp | 7.26 | ||
| Chia seeds, 1 ounce (28 g) , 3 tbsp | 5.06 | ||
| English walnuts, 1 ounce (28g) | 2.57 | ||
| Flaxseed, whole, 1 tbsp | 2.35 | ||
| Walnut oil, 1 tbsp | 1.41 | ||
| Hemp seeds, 1 tbsp | 1.00 | ||
| Black walnuts, 1 ounce (28g) | 0.76 | ||
| Brussel sprouts (1/2 cup) | 0.44 | ||
| Edamame, frozen, prepared, ½ cup | 0.28 | ||
| Algae oil as supplement (350 mg – 2 capsules) | 0.085 | 0.165 |
What are the daily requirements of omega 3 fatty acids?
The Association of UK Dietitian recommends daily dosage of 450mg EPA +DHA however even higher dosage 1 g daily is recommended by American Heart Association (AHA). Vegans and people not consuming fish should make sure that they provide adequate amount in the form of additional supplementation.
There might be even higher dosage recommended in case of specific health conditions – however before supplementing higher dosage consult it with your doctor or dietitian as it might go into interaction with other medication (for example anticoagulant drugs).
It is also worth checking omega 3 amount in your body and its proportion to other fatty acids (omega 6 and saturated fatty acids) in order to decide on your diet adjustments and omega 3 supplementation – you can do it through a blood spot test available at some laboratories or you can ask your therapist for an advise.
Supplementation
The vegan omega 3 fatty acids in liposomal form have a much higher bioavailability in comparison to regular supplements. They are packaged in phospholipids from oil; this means that they can be taken at any time and that they don’t need to be taken with a fatty meal.
Check out our highly bioavailable Vitamunda liposomal vegan omega 3 from algae oil. They have many benefits:
- 100% Vegan – plant-based
- Higher bioavailability
- No impact on the marine ecosystem
- 85% more powerful than Omega-3 from fish oil
- Free from contamination
- 100% pure ingredients
- Suitable for vegetarians and vegans
Author: Gosia Sojka – nutritional therapist at Blossom Nutritional Therapy
The benefits of Omega – 3
Omega-3 fatty acids have many health benefits. The best way to reap them is by eating fatty fish at least twice per week, but if you don’t eat fatty fish often, you should consider taking a supplement.
What Are Omega-3’s?
Omega -3 fatty acids are unsaturated fatty acids that your body can’t produce but still needs for several functions. Omega-3s are important for heart health, as well as eye and brain health. They also support other functions like your immune system, digestion and fertility.
There are three types of omega-3s:
- Alpha-linolenic acid (ALA), often found in plant sources like chia seeds, flaxseed and walnuts.
- Docosahexaenoic acid (DHA), found in fish and and fish oil.
- Eicosapentaenoic acid (EPA), also found in fish and fish oil.
How much Omega-3 do we need?
The National Institutes of Health suggests you eat about 1-1.5 grams of omega-3 fatty acids every day as part of a healthy diet. Fatty fish like salmon, mackerel, sardines and trout are excellent sources of omega -3.
Benefits of omega-3:
Omega-3 fatty acids has many healthy benefits; it is said to help:
- Lower blood pressure.
- Slow the development of plaque in the arteries.
- Increase bone and joint health.
- Fight inflammation.
- Promote eye health.
- Protect skin by preventing aging and sun damage.
If you struggle to eat oily fish it can be tricky to get an adequate in take of omega -3 , that’s where supplements can come in. When choosing a supplement, make sure to look for one with the greatest amount of EPA and DHA. . If you’re focusing more on brain health, DHA may be higher than EPA. As always, it’s worth checking with your doctor or nutritionist before taking new supplements, particularly if you have specific health concerns, are on medication or you’re pregnant.
Check out our two Omega -3 supplements we currently stock:
The Krill Miracle is a dietary supplement of ultra-pure omega fatty acids formulated to promote wellness and longevity. It gives a balanced fatty acid nutrition, with added ingredients to support normal immune function, may aid cardiovascular health, joint mobility, brain function, and skin health too. Krill is a tiny shrimp-like crustacean found in the Southern Oceans, the only oceans in the world that remain unpolluted by the heavy toxic metals that are now to be found in many fish oils.
Vegan Omega 3 DHA & EPA – Vitamunda vegan omega 3 DHA & EPA supplement contains 334mg algae oil, of which 250mg are DHA+EPA. The DHA/EPA ratio is 2 to 1. This a product suitable for a vegan or vegetarian lifestyle, but it also has many benefits for non-vegans. It is obtained from fermented superfood from algae has no impact on the marine ecosystem. It is free from environmental and marine contaminants (unlike fish), and therefore it does not need to undergo chemical and other decontamination processes. Additionally, the liposomal form has a much higher bioavailability.
