Getting Vegetarian Omega 3 Fatty Acids
How to include vegetarian Omega 3 fatty acids in your diet
If you don't eat meat, you probably want vegetarian omega 3 sources. The good news is that there are definitely vegetarian options out there, so you don't have to worry that your health will suffer. The bad news, though, is that vegetarian omega 3 sources are notoriously less efficient than their fishy counterparts, so you will have to be a little more careful.
Fortunately, most responsible vegetarians are used to watching their diets and making sure they get a proper balance of nutrients. Omega 3 for vegetarians is no different: you simply have to watch what you eat and how you combine your foods.
Why omega 3 vegetarian sources are less efficient
You've probably heard people preaching the virtues of flax oil and claiming that it contains more omega 3s than animal products. While this is true, there are different types of omega 3s (just in case things weren't confusing enough already), and flax and other vegetarian omega 3 sources lack many of the most essential types.
That said, there are ways you can help your body convert these oils. Getting an appropriate amount of omega 3 in your diet is trickier when you're a vegetarian, but so is getting an appropriate amount of protein. You probably already know how to do that; this is just another tactic to learn.
Maximizing vegetarian omega 3 intake and conversion
If you're an ovo-lacto vegetarian, definitely consider omega 3 enhanced eggs: they will give you a huge boost in essential fatty acids. Even if you prefer not to eat eggs, though, there are many vegetarian foods that contain these important fats:
-flax
-tofu
-algae
-walnuts
-winter squashes
-chea
-soybean or hemp oil
Again, none of these contain complete omega 3 nutrition: your body needs to convert them. Some proponents, though, argue that algae can provide complete vegan omega 3 oils, since fish consume algae in high amounts and that is what gives them their high omega 3 count.
Failing a lot of algae, though, here are some tips to maximize your body's ability to convert omega 3s:
-Monitor your intake and consume omega 3s daily
-Avoid an excess of omega 6s, which we have in abundance in our western diet, and which can inhibit your body's ability to process healthier omega 3s
-Take a multivitamin that includes minerals such as zinc and magnesium, which help with conversion -- but make sure they aren't too high in vitamin A, which can inhibit the process
-Avoid smoking and drinking
-Keep yourself as healthy as possible: it takes energy for your body to convert vegetarian omega 3 sources, and it can't spare the energy if you're sick, tired, or stressed.
Again, being a vegetarian does make eating healthy a bit trickier, but it certainly doesn't make it impossible. If you stick to the tips in this article you should have no problem including vegetarian omega 3 sources in your diet.
