Do you know omega 3 is an essential fatty acid? The body needs it, but it cannot produce the acid. You have to get it from your diet. If you’re not consuming enough, it could be because you’re overwhelmed with information—and misinformation. For example, is vegan omega 3 as effective as fish oil?
Here are some of the common misconceptions about omega 3:
- Omega 3 and omega 6 are the same
Both omega 3 and omega 6 are fatty acids that can help protect the heart. They may also help reduce low-density lipoproteins (LDLs) or bad cholesterol.
Excessive consumption of omega 6, however, may increase the production of pro-inflammatory compounds. Chronic inflammation can contribute to different diseases and obesity.
It doesn’t mean you should avoid omega 6 altogether, but you may have to balance it with omega 3. Experts suggest consuming more omega 3 and less omega 6.
- Fish oil is the only source of omega 3
One of the best ways to add omega 3 into your diet is eating fatty fish, such as wild-caught salmon. Fish is one of the excellent sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). That’s not the only option, however.
If you’re vegan or vegetarian, you can consume the likes of chia seeds that are rich in the fatty acid called alpha-linoeic acid (ALA).
The problem is the body has to convert ALA into DHA and EPA, and it’s not as efficient as you hope it to be. You need to consume lots of these plant-based sources to maximise omega 3.
What you can do is to take these plant-based sources as vegan omega 3 supplements.
Vegan omega 3 from Organic Turmeric, for instance, is usually marine algae. It may be more potent than the highly popular fish oil supplements.
First, the omega 3 that fish contains comes from these plants. These plants also do not accumulate toxins, like mercury, unlike fish. Some experts also believe marine algae is a more sustainable or environment-friendly choice than fish oil.
- The body can easily absorb omega 3
The bioavailability of omega 3 or the body’s ability to absorb and use the essential fatty acid can differ. Factors, such as their form, can affect it.
You can, however, boost the absorption of omega 3. You can combine vegan omega 3 with either organic turmeric powder or turmeric capsules from Australia.
A University of Newcastle study revealed that the primary ingredient in turmeric called curcumin (which gives it its yellow or curry colour) helps improve the brain absorb omega 3 from fish oil.
Although the study talks about fish oil, as mentioned, its omega 3 comes from marine algae. It’s, therefore, possible the vegan version will also work with turmeric.
- You can consume asmuch omega 3 as you like
The daily dietary recommendations for omega 3 can vary. It can range from as small as 250 mg to as high as 3,000 mg a day. If you are prone to heart disease or have it, you may need to consume higher doses.
So far, no studies suggest consuming more than this range is beneficial to the body.
For optimal health, you need omega 3, but you have to choose the right one. Hopefully, this list will help you decide better.