OMEGA 3

There are 3 types of omega 3 fatty acids: ALA, EPA, and DHA. ALA, or alpha-linolenic acid, is the type of omega 3 that must be obtained through food, for it cannot be produced by the body. Once you consume ALA, EPA and DHA can be synthesized in the body.

For vegans, the best form of this polyunsaturated fatty acid can be found in hemp, walnuts and walnut oil, flax, soybean and canola oils and purslane (a type of plant).

• Men need 1.6 grams a day
• women need 1.1 grams a day
• A woman who is pregnant or breastfeeding should consume between 1.3 and 1.4 grams a day.

I’ve seen all sorts of claims as to how omega 3 is beneficial to your health, including protection against heart disease, high cholesterol, high blood pressure, Alzheimer’s, thrombosis, some cancers, and inflammatory and autoimmune disorders to name a few. Some studies have shown it is necessary for the proper growth and development of infants.

OMEGA 6

Omega 6 is also an essential fatty acid, but is much easier to obtain than omega 3. Vegan sources are hemp, nuts, cereals, whole-grain breads, and most vegetable oils.

The body needs both omega 3 and omega 6 fatty acids.

It is important to get a ratio of omega 6 to omega 3 of 3:1 – 5:1. The typical western diet ratio is much more skewed (between 10:1 and 30:1) According to drmirkin.com “Eating too much omega-6 and too little omega-3 causes clots and constricts arteries to increase risk for heart attacks, increases swelling to worsen arthritis, and aggravates a skin disease called psoriasis. It may block a person’s ability to respond to insulin, causing high insulin and blood sugar levels and obesity. It increases hormone levels of insulin like growth factor-1 that causes certain cancers.”

That’s why flax is such a popular item these days. It actually has a ratio of 1:3, so it has more omega 3 than omega 6. Since we already get so much omega 6, we need to up our omega 3 through flaxseeds and flaxseed oils. Canola oil has a ratio of 2:1 so it’s also a great source. Hemp oil is 3:1. Soybean oil is probably the next best with a ratio of 7:1.