Omega 3 Fatty Acids

Fats are one of the macronutrients. Omega-3 fatty acids are a specific group of fatty acids that are considered critical nutrients in the vegan diet. In this post you will learn the most important facts about omega-3 fatty acids and what you can do to get enough of them.

Functions

Fats have important functions as building and signalling materials, in vitamins, in the production of hormones and inflammatory mediators, in digestion and vitamin absorption, as insulators and as a pressure cushion and protective coating for internal organs. Omega-3 fatty acids are important for brain development and for maintaining mental performance. They have anti-rheumatic, vasodilatory, anti-inflammatory and anticoagulant effects. In contrast, omega-6 fatty acids have anti-inflammatory, anti-clotting and vasoconstrictor effects.

More Precise Distinctions

Omega-3 fatty acid is an umbrella term for polyunsaturated fatty acids that have their first double bond on the third C atom. Three variations are relevant to humans.

  • α-linolenic acid, essential
  • Eicosapentaenoic acid (EPA), semi-essential
  • Docosahexaenoic acid (DHA), semi-essential

Similarly, there are different types of omega-6 fatty acids, linoleic acid (essential) and arachidonic acid (semi-essential). Although omega-6 fatty acids tend to have negative effects, they are still important for the body. The human body can produce the semi-essential fatty acids from the essential fatty acids with the help of enzymes. However, these enzymes prefer omega-6 fatty acids. As a result, when there are more omega-6 fatty acids, hardly any omega-3 fatty acids are converted.

Occurrence

Both omega-3 and omega-6 fatty acids belong to the group of polyunsaturated fatty acids, which, like monounsaturated fatty acids, are mainly found in plants. An exception here is marine fish, which contain a lot of the omega-3 fatty acids DHA and EPA. However, fish; at the bottom of the food chain; contain a corresponding amount of environmental toxins. Furthermore, fish get their omega-3 fatty acids from algae, which humans can do as well. α-Linolenic acid is found in larger quantities mainly in chia seeds, flax seeds, hemp seeds and walnuts, as well as in their oils.
Linoleic acid is found mainly in safflower oil, soybean oil, wheat germ oil, maize germ oil and sunflower oil. Arachidonic acid is only found in animal foods. To achieve a good omega-3 to omega-6 ratio, oils that are high in linoleic acid should be avoided if possible. Polyunsaturated fats should not be heated.

Recommended Intake

The total intake of fats should be between 15 and 30 % of the ingested energy value. The following are guideline values for the fat intake of individual fats.

  • Linoleic acid approx. 6.5 g/day
  • α-linolenic acid approx. 1 g/day
  • EPA and DHA, 250 mg/day

Deficiency

Deficiency is very rare. A deficiency of linoleic acid leads to skin eczema, wound healing disorders, susceptibility to infections, anaemia and fatty liver, growth retardation. A deficiency of α-linolenic acid leads to visual disturbances, sensory disturbances, tremors, muscle weakness and depression.

Supply for vegans

The median supply in vegans is above the guideline value. They have a different fatty acid pattern than omnivores because they do not consume animal fats. This means they do not consume any cholesterol and little arachidonic acid. In terms of saturated fatty acids, they are within the recommendations. In terms of omega-6 and omega-3 fatty acids, they consume enough of both, but the ratio is problematic. One should aim for 5:1 omega-6 to omega-3. If you want, you can supplement with EPA and DHA. Vegan algae oil capsules are available on the market.

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