How do I get Omega 3 fats on a Whole food Plant based Lifestyle??
Facts on omega 3
These are essential fats—the body can’t make them from scratch but must get them from food. Omega 3 fatty acids are categorized in 3 types. Namely ALA, EPA & DHA. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts.
Two crucial ones — EPA and DHA — are primarily found in certain fish. But where do fish make Omega 3? Do they make Omega 3? I will discuss this below. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant and nut oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish.
Health Benefits of Omega-3 Fatty Acids
Blood fat (triglycerides) -It has shown to lower elevated triglycerides. Having high levels of this blood fat puts you at risk for heart diseases and stroke. However, taking Omega 3 will not cure your heart disease but if not clubbed with Preventive care — including regular check-ups, a healthy diet, and exercise— then it is your best bet.
Rheumatoid arthritis -EPA+DHA may curb stiffness and joint pain. Omega-3 dietary supplements seem to boost the effectiveness of anti-inflammatory drugs.
Asthma- A diet high in omega-3s lowers inflammation a key component in asthma.
Alzeihmer’s diseases and Dementia -Some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia, and have a positive effect on gradual memory loss linked to aging. But that’s not certain yet.
So do I need to eat fish in order to get Omega 3?
Fish oil contains the omega-3 fatty acids docosahexaenoic acid, commonly known as DHA and eicosapentaenoic acid, or EPA. The fish itself gets its DHA & EPA from algae found in the ocean. Typically aquatic plant of a large group that includes the seaweeds and many single-celled forms containing chlorophyll.
The algae are eaten by smaller marine life such as copepods, “and those are eaten by slightly larger fish. The DHA gets passed along the food chain, all the way up to the biggest fish. In the wild, big fish that have lots of DHA may also have contaminants such as mercury or PCBs in their tissue.
What are PCB’S? These are toxic, man-made, organic chemicals that have dangerous effects on the environment and our health. PCB persist in the environment for long periods and can travel over great distances through air, water and migratory species across international boundaries.
Our oceans are a mess right now. The rate of depletion, human-induced extinction, and environmental degradation in our oceans is most likely “greater than anything witnessed on land,” as described in one of the reports by the United Nations Environment Programme.
So now you may think, shouldn’t I think about my own health or what difference can I make eating no or less fish? Well, I guess you are not the only one thinking about this question right now so it means if we all just take the ownership and our own responsibilities, we can help our own health better along with our oceans.
Nature is very charismatic and nurturing. It has given us everything we need to thrive and live provided we learn to live in sync with nature and not against it. Our body needs Omega 3 but what source are considered the best WHEN IT COMES TO REDUCING OUR LOAD ON THE FISHING INDUSTRY AND PREVENT US FROM THE TOXICITY THAT FISH MAY CARRY? Safest source you can opt for in order to get sufficient Omega 3 are from Algae oils.
What dietary foods provide omega-3s that a wholefoods plant based/ vegetarian or vegan person can eat?
Omega-3s are found naturally in some foods and are added to some fortified foods. You can get adequate amounts of omega-3s by eating a variety of foods, including the following:
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
- Fortified foods (such as certain brands of yogurt, juices, milk, soy beverages, and infant formulas)
The American heart association does not recommends Omega 3 supplements for people who do not have a high risk of cardiovascular disease. In fact studies have shown greater benefit from getting omega-3s from food as opposed to supplements.
What are some of the creative ways I add Omega 3s in my and my family’s diet?
I add freshly ground flax seeds to my meals. You can buy whole flaxseeds at a natural-food store, keep them in the refrigerator and grind a half-cup or so at a time, using a blender or coffee grinder. Every day, sprinkle a tablespoon on cereals, salads, potatoes, rice or cooked vegetables. I even add to my roti flour mix. The seeds have a nice, nutty taste.
Walnuts also contain omega-3s. I tend to soak a handful at one time and in the morning drain and store them in a glass jar in the fridge for weekly use in my meals such as toppings on- salads, blend in smoothies, raw snacking or adding to my oatmeal’s. Sometimes I use walnut oil on salads.
Green vegetables such as Brussel sprouts or other cruciferous vegetables have some fats in them and although they are small amount, they are all Omega 3 fats. One green vegetable – purslane (Portulaca oleracea), a wild green with fleshy leaves that you may recognize as a common garden weed is also a good source of Omega 3. So basically eat more of your nuts and greens. Fortified foods like I mentioned above may also have omega-3s. You have to check labels to know better.
Let’s talk balance- critical to balancing Omega 3 and omega 6 ratio. Because no matter how much of Omega 3 you may eat, if your Omega 6 consumption is too high, your body will not utilize Omega 3.
We already learnt a lot about Omega 3s. Now Omega 6 fats are also healthy unsaturated fats. Omega-6 fats play an important role in regulating our genes and promoting immune health and blood clotting.
Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets now the ratio is 15/1-16.7/1.
Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved. This shift has lead to many pathogenesis of diseases. Hence, we have to stay aware to increase the Omega3 and decrease the Omega6 aiming to get get create a balance. How can you practically start focusing on this balance?
4 ways to get in Omega Balance starting now?
- Eat more of Plant. Eat more plant derived Omega 3 sources as mentioned above.
- Swap your oils. Use low to moderate amount of olive oil, sesame oil, nut oils, seeds oils and canola oils. they are naturally low in Omega 6. Avoid soy, corn, cottonseed, safflower and sunflower oils, which are packed with omega-6 fats.
- Read ingredients lists carefully. Most commercial salad dressings and mayos contain the omega-6-rich oils and so does many crackers, breads, pasta sauces and granola bars.
- Find uses for flax. Many ideas I have shared above.
Note: Always consult your GP/PHYSICIANS for any medical advice. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.
source- https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes
Check our new blof on B12 if you haven’t yet. https://nurtureyourselfnow.com/do-i-need-vitamin-b12/