{"id":70297,"date":"2016-08-16T18:14:10","date_gmt":"2016-08-16T17:14:10","guid":{"rendered":"https:\/\/veganuary.com\/blog\/omega-3-omega-6-fatty-acids-vegan-diet\/"},"modified":"2023-12-07T18:00:31","modified_gmt":"2023-12-07T18:00:31","slug":"omega-3-omega-6-fatty-acids-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-us\/omega-3-omega-6-fatty-acids-vegan-diet\/","title":{"rendered":"Omega-3 and Omega-6 Fatty Acids In A Vegan Diet"},"content":{"rendered":"\n

What are the best vegan sources of omega-3 and -6?<\/strong><\/p>\n\n\n

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\"Nozes\"
Image Credit: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n

One of the most persistent myths about plant-based diets is that they lack essential nutrients, such as omega fatty acids.<\/p>\n\n\n\n

We\u2019re told seafood is the best source of omega-3 and -6. However, we can obtain these essential fatty acids on a plant-based diet.<\/p>\n\n\n\n

In this guide, we explain why these fatty acids are important and how to ensure we get enough.<\/p>\n\n\n\n

What are fatty acids?<\/h2>\n\n\n\n

There are four types of fat: saturated, monounsaturated, polyunsaturated and trans fats. Saturated and monounsaturated fats are called non-essential fats, as our bodies can make all they need of these.<\/p>\n\n\n\n

Trans fats are described by Harvard T.H. Chan School of Public Health as \u201cthe worst type of fat for the heart, blood vessels, and rest of the body,\u201d and are to be avoided at all costs.1<\/a><\/sup><\/p>\n\n\n\n

But then comes polyunsaturated fats, which are known as \u201cessential fats\u201d because we need to obtain them from our diets, of which there are two types: omega-3 and omega-6 fatty acids.<\/p>\n\n\n\n

Why are omega-3 and omega-6 so important?<\/h2>\n\n\n\n

We need fatty acids to ensure the proper functioning of all our tissues, so it\u2019s great that our bodies can make almost all the fatty acids we need.<\/p>\n\n\n\n

But we do need to know about omega-3 and -6, as our bodies cannot make all the essential fatty acids. Deficiency is associated with kidney disease, heart disease, Alzheimer\u2019s, osteoarthritis, bowel disease, and depression.2<\/a><\/sup><\/p>\n\n\n

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\"Kale
Image Credit: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n

Getting the balance right<\/h2>\n\n\n\n

It is very easy to get sufficient omega-6 on a balanced diet as it can be found plentifully in leafy vegetables, seeds, nuts, grains, and most vegetable oils, but this is where things start to get a little tricky.<\/p>\n\n\n\n

In all people, regardless of their diet, omega-6 acids compete with omega-3 acids for use in the body. So, while we don\u2019t need to worry too much about our omega-6, we do need to pay attention and ensure we are getting sufficient omega-3 on a daily basis.<\/p>\n\n\n\n

There has been much discussion and debate about the optimal ratio of omega-3 to omega-6 fats, with some confusing advice arising as a result. The clearest, most useful advice, however, comes from Harvard Medical School3<\/a><\/sup>:<\/p>\n\n\n\n

\u201cMost Americans eat more omega-6 fats than omega-3 fats, on average about 10 times more. A low intake of omega-3 fats is not good for cardiovascular health, so bringing the two into better balance is a good idea. But don\u2019t do this by cutting back on healthy omega-6 fats. Instead, add some extra omega-3s.\u201d<\/em><\/p>\n\n\n\n

So, in a nutshell, we need to make sure we include a good source of omega-3 in our diets every day.<\/p>\n\n\n\n

Vegan omega-3 sources<\/h2>\n\n\n\n

Vegans should aim to consume 2-4g of ALA per day through our diets. As the only foods containing both EPA and DHA are sea greens, vegans should a high-quality microalgae supplement to ensure we get enough.<\/p>\n\n\n\n

A reliable source of omega-3 is an algae supplement with at least 250mg of DHA for adults per day. During pregnancy and breastfeeding, research suggests we should aim to get 500mg of EPA and DHA combined each day.<\/p>\n\n\n\n

This can be done alongside eating dietary sources of omega-3, including:<\/p>\n\n\n\n