Some books claim that you need fish to have enough omega-3s in the diet. Whereas, other research were saying the exact opposite. This made me wonder what is the difference between plant sources of Omega-3s and meat sources? And when living a plant-based lifestyle, can one be getting enough?
What are Omega-3 Fatty Acids?
Omega-3 and omega-6 fatty acids are polyunsaturated fats that are considered “essential” because our body is not capable of making them. This means we must get these fatty acids from our diet. Without the regular consumption of both, a deficiency will form that can eventually lead to sickness. Polyunsaturated fats are considered healthier fats and are required for many important functions in the body. However, omega-3s are much more commonly talked about since the standard Western diet provides plenty of omega-6s and an inadequate amount of omega-3s. The risk of missing a good balance between the two is the promotion of diseases, including cardiovascular disease, cancer, osteoporosis, and autoimmune diseases. Omega-3s are also loaded with benefits such as fighting depression, fighting inflammation, promoting cognitive health, and many more.
What are the Best Sources of Omega-3s?
The best plant based sources of Omega-3s are in the super seeds; flax, hemp, and chia. Chia seeds have the most omega-3s, around 2,400 milligrams per tablespoon, with hemp and flax close behind. The benefits of super seeds don't end with just omega-3s. They are also packed with soluble fiber, protein, and supportive minerals such as calcium. These properties help keep the body healthy and make sure everything is running smoothly. They also provide the body with lignans, the plant chemicals that fight off cancer. Additional plant sources for omega-3s are walnuts, tofu, and beans. These are my favorite sources of omega-3s because of all the extra benefits they provide. I know I am getting healthy fats, nutrients, minerals, and fiber to complete my healthy diet. Some people disagree that the best sources come from plants, the same way they argue that vegans cannot get enough protein without meat; without real evidence.
For more information on benefits of super seeds and recipes, check out this site:
https://www.franciscanhealth.org/community/blog/super-seeds-health-benefits-chia-flax-and-hemp-seeds
Meat sources of omega-3s can be found in most fatty fish. Common examples include salmon, mackerel, herring, sardines, and anchovies. Salmon tops the chart with 4,123 milligrams of omega-3s for half a filet of cooked Atlantic salmon (2). Other benefits of fatty fish include protein and vitamin D. However, they also may contain high levels of mercury or other toxic chemicals from pollution in our oceans (3). Some evidence suggests that these fatty acids alone are more beneficial for heart, cognitive, maternal/prenatal, and eye health.
Check out this site for more information on fish benefits: https://www.healthline.com/nutrition/11-health-benefits-of-fish#TOC_TITLE_HDR_4
So, What Now?
Dr. Greger, author of How Not To Die, shows us through his studies that plant-based sources of omega-3s are enough to keep a balanced diet. If you are worried about getting enough omega-3s, he recommends taking an algae supplement to avoid the pollutants typically found in fish. So don’t fret if you're vegan, just ensure you're eating plenty of super seeds or supplementing with an algae pill. Eating fish is also an option, just ensure the fish you are buying is from sustainable areas with as little toxins as possible to avoid contaminating your body. The most important takeaway overall is to be watchful of your omega-3 intake to be sure you are sufficient in consumption and staying in a healthy balance. I love incorporating chia seeds and flax seeds into my daily smoothies, but there are tons of ways to get your omega-3s. Check out the links below for more recipes!
Try this vegan omega-3 boosting meal for breakfast!
Chia seed pudding is a great way to pack omegas and soluble fiber into a morning routine.
https://foodwithfeeling.com/chia-seed-pudding-4-different-ways/
Check out these 50 different ways to prepare salmon!
Salmon is the highest marine source of omega-3s.
https://www.foodiecrush.com/best-salmon-recipes/
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