{"id":181902,"date":"2016-08-16T18:14:10","date_gmt":"2016-08-16T17:14:10","guid":{"rendered":"https:\/\/veganuary.com\/omega-3-omega-6-fatty-acids-vegan-diet\/"},"modified":"2026-05-01T15:09:38","modified_gmt":"2026-05-01T14:09:38","slug":"omega-3-omega-6-fatty-acids-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-za\/omega-3-omega-6-fatty-acids-vegan-diet\/","title":{"rendered":"Vegan Sources of Omega-3 and Omega-6 Fatty Acids"},"content":{"rendered":"\n

What are the best vegan sources of omega-3 and -6? Can we get enough omega fatty acids on a plant-based diet? We explain all below.<\/strong><\/p>\n\n\n

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Image Credit: Pixabay<\/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. We’re told seafood is the best source of omega-3 and -6.<\/p>\n\n\n\n

However, this isn’t true. Fish isn’t quite the superfood<\/a> we’re told it is and you can obtain omega 3 and 6 fatty acids when eating a vegan diet. <\/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 “the worst type of fat<\/a> for the heart, blood vessels, and rest of the body,” and are to be avoided at all costs. <\/p>\n\n\n\n

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

fats are our friends<\/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 are able to make almost all the fatty acids we need. <\/p>\n\n\n\n

But we do need to know about omega-3 and omega-6, as deficiency<\/a> is associated with kidney disease, heart disease, Alzheimer\u2019s, osteoarthritis, bowel disease and depression.<\/p>\n\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’t need to worry too much about our omega-6, we do need to pay attention and ensure we are eating 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 School<\/a>:<\/p>\n\n\n\n

“Most 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’t do this by cutting back on healthy omega-6 fats. Instead, add some extra omega-3s.”<\/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.<\/strong><\/p>\n\n\n\n

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