Whether for ethical reasons, their own health or the carbon footprint – people go vegan for a variety of reasons. However, some animal-based foods contain important building blocks for the human body, such as omega-3 fatty acids, which may not be consumed in a vegan diet.
Animal and plant-based omega-3 fatty acids – vegans with limited supply
Omega-3 fatty acids are important for heart and brain health. They are essential, which means that we cannot produce them ourselves. They must be ingested through food.
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are marine omega-3 acids. They are found in fatty fish such as salmon, krill, algae, crustaceans, fish or algae oil.
- Alpha-linolenic acid (ALA) is one of the plant-based omega-3 fatty acids. It is found in linseed, chia seeds, walnuts and is very abundant in linseed oil, chia oil, walnut oil and rapeseed oil.
Vegans therefore only consume alpha-linolenic acid through their diet.
What is the role of omega-3?
It is true that a very small proportion of the plant-based omega-3 fatty acids ALA can also be converted into EPA and DHA. However, linseed oil and the like are not nearly enough to supply the body with sufficient omega-3. EPA and DHA are extremely important for the body:
- Heart: EPA and DHA contribute to normal heart function.
- Eye: DHA contributes to the normal maintenance of vision.
- Brain: DHA contributes to the normal function of the brain.
- Pregnancy and lactation: DHA contributes to the normal development of the eyes and brain during fetal and infant development.
Why is the fat balance so important?
Omega-6 fatty acids are also essential and very similar to omega-3. However, the ratio of intake has changed considerably in industrialized countries. A healthy ratio of omega-6 to omega-3 fatty acids is around 3:1, but this ratio has changed from 3:1 to 15-30:1 due to convenience products, potato chips, sweet snacks and the ubiquitous sunflower oil.
Although omega-6 fatty acids also fulfill important functions in the body, they also act as a counterpart to omega-3 fatty acids. If the proportion is too high, this can contribute to the development of silent inflammation in the body. These can be a cause of many diseases such as diabetes, allergies, arteriosclerosis, dementia and others.
With such an excess of omega-6 fatty acids, our body can no longer absorb omega-3. This is because these bind to the same receptors in the intestine as omega-3. It is therefore important to reduce the intake of omega-6 fatty acids in favor of omega-3.
How do you get enough omega-3 fatty acids?
To be on the safe side, you should have your fatty acid balance analyzed by a doctor. A simple blood test is sufficient for this. It is also important to reduce your intake of omega-6.
The daily requirement of omega 3 is around 0.2 g per day. Without dietary supplements, such as the high-quality Norsan Omega-3 capsules, this daily requirement can hardly be met with a vegan diet. Norsan Omega-3 capsules contain fish oil that has been purified of harmful substances and comes exclusively from natural wild-caught fish. The daily requirement of omega 3 is covered with just 4 capsules. Norsan Omega-3 capsules are characterized by their high EPA content, one of the most important omega-3 fatty acids. The capsules are also ideal for on the go and when traveling. Provide your body with high-quality Norsan Omega-3 capsules!
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