Plant Based Omega-3’s: Are They as Good as Fish Oil?
Do you get your omega-3’s from walnuts and flaxseed? A new study shows that these sources may not provide the same health benefits as fish oils. Fortunately, there is another way to get omega-3’s even if you don’t eat fish.
More people are discovering the health benefits of omega-3’s. The best source of these heart-healthy fats is fatty fish such as salmon, sardines, and mackerel. Unfortunately, not everyone is able to eat fish, particularly vegetarians and people who have a seafood allergy. In these cases, it’s usually recommended that the plant based omega 3 precursor alpha-linolenic acid (ALA) be added to the diet in place of fish oils. ALA is found in such sources as ground flaxseed, walnuts, and tofu. Now, this wisdom could be called into question.
The recommendation to get more plant based omega 3 precursor ALA was based on the belief that ALA is converted by the body to DHA and EPA, the two primary omega-3’s. It’s these omega-3’s that are believed to be associated with the many health benefits of omega-3’s including protection against heart disease and decreased inflammation
According to a new study, the plant based omega 3 precursor ALA may not be converted to EPA and DHA, at least not in quantities that offer any real health benefits. This flies in the face of previous beliefs that plant based omega 3 precursors could provide some of the same benefits as the omega-3’s found in fatty fish. Although plant sources of ALA such as flaxseed and walnuts may still offer some health benefits, it may not offer give the same degree of protection against disease as fish based omega-3’s.
If the plant based omega 3 precursor ALA found in flaxseed and walnuts can’t be efficiently converted by the body into DHA and EPA, what options do vegetarians have for getting omega-3’s in their diet? Fortunately, there is another way to get these healthy fats without the need to eat fish. The omega-3’s DHA and EPA are produced by ocean dwelling sea algae, making them a natural source of omega-3’s. In fact, this is where fatty fish get their omega-3’s – from eating microalgae growing in the ocean. There are now vegan omega-3 supplements available from some health food stores and online that are made from microalgae and contain DHA and EPA in a form the body can use.
Getting omega-3’s in the diet should be a priority for everyone, but is particularly important for women who are pregnant. Low levels of omega-3’s have been associated with premature, low-birth weight babies; and omega-3’s are important for development of a growing fetus’s brain and nervous system. Some studies have shown that mothers who supplement with omega-3’s give birth to more intelligent babies.
The bottom line? Omega-3’s offer significant benefits and are an important component of a healthy diet. The best source of omega-3’s is fish and fish oil supplements. The plant based omega 3 precursor ALA found in flax and walnuts doesn’t appear to offer the same health benefits as the DHA and EPA found in fatty fish. The best option for people who can’t tolerate fish are microalgae supplements found in health food stores and online. They are a way to get omega-3’s in a plant based form that the body can really use.
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fishfry aka Elizabeth Figueroa | Sep 15, 2009 | Reply
I use both plant based and fish oil supplement, I can’t always eat fish, even thou I try to get mackerel into our diet at least once month. I try to stick to the food groups and not the supplement when I can.
Great article tx