Vegetarians: How To Get Vegan Omega-3 From Vegetable Sources


As much as they have a bad reputation for their excess, fats are
important for our health, in particular the Omega 3 fatty acids. He is
a set of polyunsaturated fatty acids divided into groups such as
eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), alpha-
linolenic acid (ALA), and the latest discovered stearidonic acid (DAS) .
EPA and DHA are the active forms of Omega 3 found in sources
animals . ALA, found in plant sources, is a strong inactive and precise
be converted within our body but that doesn't mean it's a
“bad source” .
Those from animal sources are actually sources that have been activated
inside the organism of fish through their food that constitutes
mostly by algae. Algae are sources of ALA, and upon entering the
fish body, convert to EPA and DHA.


According to studies, the vegetarian and vegan population have an intake
60% less Omega 3 than omnivorous individuals. Even being a
population likely to have reduced cardiovascular risks (29%)
, for vegetarians and vegans it is still important to reach the doses
recommended for other benefits such as:

– Reduction of inflammation
– Acts as an antioxidant, preventing the formation of free radicals.
– Increases the immune response.
– Helps to reduce insulin resistance.
– Reduces cardiovascular risks.
– Synthesis of Hormones


Impacts on the cell membrane

In addition to all the benefits mentioned above, they collaborate with the fluidity of
membrane, mainly in the central and peripheral nervous system. THE
Likelihood of nerve impulse response improves, as does the
communication of neurons, also improves nutrient absorption.

It is necessary that, for greater enjoyment of the benefits, a
balance in the consumption of its antagonist Omega 6, found mainly
in processed and ultra-processed foods and that is related to
cardiovascular and metabolic diseases.


According to the World Health Organization (WHO) The minimum recommendation for
prevention of cardiovascular diseases is 1g and can reach up to 3g. They exist
some references of higher dosages, but according to Who may bring


Mainly found in fish such as salmon and anchovies, it is also
found in various plant sources such as flaxseed, evening primrose and green vegetables.
dark . One of the biggest challenges is meeting the daily needs of the
EPA, even in supplementation. DHA intake is attainable
through feeding and supplementation.
Seeds – In addition to fiber, seeds such as chia, hemp and linseed are
excellent sources of Omega 3 .
Algae - A study found that Algae have bioavailability for
meet DHA needs. They are the biggest vegetable sources of omega 3 and
are used to manufacture Vegan Omega 3 Supplements. THE
microalgae used is Schizochytrium sp.
Dark green vegetables - like broccoli, spinach and kale.
Vegetable oils - Olive oil and canola are considered good sources of omega 3 .
Avocado – A very rich source of ALA
Flaxseed oil - 1 tablespoon of flaxseed oil (15ml) provides 6,6g of
omega 3 , while 30g of seeds will provide 3,2 .
Oilseeds - In 30g of Nuts, almost 2g of alpha acid are provided
linolenic . (essential acid of the omega group 3) . It's important to pay attention
in the amount of calories in these foods, as a portion of oilseed
it can be around 600 cal.

Evening primrose oil and black currant oil - Despite containing omega 3,
are also a source of omega 6, so consumption should be good
rated .
Echium Oil - A study was done where they found that the Echium plant
plantagineum, a dicot would be rich in stearidonic acid. When
compared to linseed oil, blackcurrant oil and evening primrose, the amount
of Omega 3 is higher in Echium oil.
Cereals - Despite being poorer in quantity, cereals like
wheat or oat germ contains 0,2 to 0,1 g of linoleic acid.
Legumes – Like cereals, they provide small amounts.
But in the case of soybeans in 200g we find 1g of ALA.

Synthesis - Conclusion

As it is found in smaller amounts in vegetable sources, it is very
It is important that vegetarian and vegan food be very good
diverse, varied in food and preferably guided by a
nutritionist .

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