Vegan fatty acids are found in differents kind of foods, and it is important for you to know which one contains those omegas not to have any deficiency.
Foods rich in monounsaturated fatty acids
This foods rich in monounsaturated fatty acids are essential to keep a proper health condition. Without them you will feel not focus, tired and could cause you several severe and serious health problems.
Best vegan omega 3 supplement without carrageenan
These are the best vegan omega 3 supplement without carrageenan you can find on the market these days.
Vegan omega 3 6 9 food sources
DHA for vegans is a long-chain polyunsaturated fatty acid, which belongs to the omega-3 family and is obtained from a 100% sustainable vegetable source, from algae. It is therefore an alternative to the consumption of oily fish or fish oil.
Most of us have probably heard the term “omega-3 fatty acids”. Also likely is the claim that they are especially healthy and only found in fish. This is not the case with the latter. But why they are so healthy and important the vegan omega 3 6 9 food sources for the human body is probably still a mystery to many. Now, we try to bring some light into the darkness.
Omega-3 fatty acids (n-3 fatty acids) include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA). With the exception of the omega-6 fatty acid (n-6-FS) linoleic acid (LA), only the omega-3 fatty acid ALA is considered essential. “Essential” in this context means that the body cannot produce them on its own and is therefore dependent on dietary intake.
If this supply can be assured, the human body will convert ALA into appreciable amounts of the long-chain omega-3 fatty acids EPA, DPA and DHA under certain conditions. For this reason, these fatty acids are only considered “semi-essential” in the literature(3).
However, during the conversion process within the omega-3 and omega-6 fatty acid families, they compete for desaturases and elongases of the same enzyme system.
To optimally direct the conversion of omega-3 fatty acids, the dietary intake of omega-6 fatty acids should be controlled. A ratio of 5:1 (n-6:n-3) or less is recommended as a target.
However, with the widespread use of sunflower or corn oil, both rich in omega-6 fatty acids, the ratio is now approaching 20:1 or more. Other factors that influence the efficiency of omega-3 fatty acid conversion include age, gender, genetics, general health, stimulant intake, stress, nutritional availability and caloric intake.
For example, women of childbearing age have a higher conversion rate than men of the same age. Also, a number of diseases such as obesity, diabetes, metabolic syndrome, atherosclerosis, hypertension, coronary heart disease, Alzheimer’s disease and cancer worsen fatty acid metabolism. (Many of these diseases are well preventable with a healthy diet and lifestyle).
Other easily controlled variables include smoking, alcohol and excessive caffeine consumption.
Vegan fatty acids in a vegan diet
Omega-6 and omega-3 fatty acid metabolic pathways
Omega-3 fatty acids have a number of important functions in the human body. For example, they are components of cell membranes and are important in fetal and infant brain development. They are also an important component of the retina, which means they play a key role in the development of the eye.
In addition to omega-6 fatty acids, they are also precursors of hormone-like substances in the body that are involved in inflammatory processes. The substances are formed from omega-3 fatty acids, which have anti-inflammatory and vasodilatory effects in the body. They also improve blood flow properties. Because of these effects, they are considered risk-reducing factors in the prevention of cardiovascular diseases.
ALA is found in sufficient amounts in flax oil, flax seeds and walnuts.
It turns out that the omega-3 fatty acids EPA and DHA come from certain microalgae, which often serve mainly as food for small fish. These fish, in turn, are a food source for many predatory fish.
Based on the reference values for D-A-CH nutrient intake published by the German Nutrition Society (DGE), the Austrian Nutrition Society (ÖGE) and the Swiss Nutrition Society (SGE), ALA should represent at least 0.5% of the daily energy intake at all life stages. In contrast, in the case of LA, an increase in intake with age of 4% to 5% is recommended.