Despite the numerous health, environmental and ethical benefits that vegan and vegetarian diets exhibit, obtaining the daily requirements of omega-3 fatty acids can be difficult with only plant sources. Luckily, there is one surprising, omega-3 rich plant that is available – microalgae!
Omega-3 fatty acids are vital for bodily processes such as eye health, skin integrity, brain development and cardiovascular health [1]. This nutrient is broken down into three types – alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
ALA
- Found in most vegan sources of omega-3
- Needs to be converted into EPA & DHA by the body to be utilised. Only a small amount of ALA is converted to EPA, and even less into DHA.
- When ALA is not converted, it is stored or used as energy
- Sources: plant sources such as flaxseeds, chia seeds, walnuts, soybeans
EPA
- Reduces inflammation
- Cardiovascular health
- Improves a low mood & depressive symptom
- Sources: microalgae, herring, mackerel, salmon, sardines
DHA Function
- Eye health
- Skin health
- Brain development in children
- Cognition
- Cardiovascular health
- Sources: microalgae, oily fish, cod liver oil
An omega-3 deficiency can be associated with such conditions as lower intelligence, heart disease, depression, arthritis, and cancer [2, 3]. The microalgae used in vegan omega-3 supplements are rich in both EPA and DHA, which are typically only found in animal sources. Vegan omega-3 supplements are also beneficial for any diet, as they do not pose the risk of containing heavy metals that fish oils do.
In order to avoid an omega-3 deficiency, it is crucial for those following a plant-based diet to consider supplementing with vegan omega-3 daily. Please see below for our best range of vegan omega supplements.
REFERENCES
[1] https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[2] https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-277X.2004.00552.x
