Omega-3 vegetables: 9 keys to incorporate them into your diet

The Omega 3 are a kind of polyunsaturated fatty acids from which allegations are continually heard about its importance for health. Ads for enriched supplements and products do not stop appearing, as well as articles that gloss their benefits.

Fish, fortified milks and eggs are not the only sources of these healthy fats, which protect cardiovascular and brain health. They are also rich in omega-3 flax, chia or walnuts.

1. There are 6 types of omega-3 fatty acids

Although there are six fatty acids of the omega-3 series, there are three that are of particular interest:

EPA and DHA: are eicosapentaenoic and docosahexaenoic acids, which found only in fish oils, some microalgae, and breast milk.TO THE: alpha-linolenic acid is an essential fatty acid for humans, since it can only be obtained from the diet, especially from certain seeds and vegetable oils; if taken in sufficient quantity can be stored and converted to EPA and DHA, its bioactive derivatives. This conversion, first to EPA and then to DHA, occurs in the liver and brain, but its effectiveness can be variable, since the same dose does not always result in the same response. Plant sources of ALA are the main contribution of EPA and DHA in vegetarian diets or when fish is dispensed with.

2. The properties of omega-3 are important

Omega-3 fatty acids have, among others, benefits such as lowering triglycerides, LDL cholesterol, or blood pressure.

Its anti-inflammatory action could also help in inflammatory bowel diseases, rheumatoid arthritis, prevention of cognitive decline and some types of cancer.

3. We must consume a minimum amount per day

According to FESNAD (Spanish Federation of Nutrition, Food and Dietetic Societies) the recommended daily intake of alpha-linolenic acid (ALA, precursor of the other two omega-3s, EPA and DHA) is;

In general, for those over 19 years of age: 1.6 g in men and 1.1 g in womenIn the case of pregnant women: 1.4gFor children: between 0.5 g and 1.6 g depending on age.

4. Omega-6s compete with omega-3s

Omega-6 fatty acids are necessary, but in the Western diet they tend to be abused through excessive consumption of refined vegetable oils from seeds and processed foods. A unbalanced high intake of omega 6 compared to omega 3 exerts a proinflammatory action in the body.

As for vegetarians, for years the advice that is usually given is moderate consumption of foods rich in omega-6since they compete for the metabolization pathway with omega-3, and ensure the contribution of the latter to favor the ALA-DHA conversion.

5. Flax is the most important vegetable source

The richest plant foods in alpha-linolenic acid They are flax oil and seeds, chia seeds, walnuts, and rapeseed oil, in that order. Pumpkin seeds, wheat germ or soybeans also contain it, although in smaller amounts.

4 nuts or a teaspoon of flax or chia provide 1.6 g of alpha-linolenic acid

6. Grind the seeds to better assimilate the omega-3

To favor the assimilation of omega-3 from the seeds it is important do not take them whole, but ground. Otherwise, it is likely that most of them pass through our digestive tract without us having been able to access the nutrients they contain.

7. It is not essential to eat oily fish

Blood levels of EPA and DHA fatty acids are somewhat lower in people who do not consume oily fish. However, these small differences have not been shown to be detrimental. On the other hand, it seems that the ALA to DHA conversion rate increases in those people.

8. EPA and DHA pearls are not necessary

Omega-3 supplementation from fish has not conclusively demonstrated its efficacy in the prevention of cardiovascular accidents or the improvement of other pathologies, according to the National Center for Complementary and Alternative Medicine (NCCAM) of the United States.

There is no evidence that lower DHA rates in vegetarians are associated with adverse cognitive or health effects, even in vegan children born to vegan mothers. To date, therefore, there is not enough evidence to recommend supplementation to all vegetarians.

9. There are vegetable EPA and DHA supplements

Vegetarians who wish to take an EPA and DHA supplement can resort to products obtained from microalgae, as effective as those made from fish oils. In principle, in any pharmacy they should be able to provide a supplement that does not come from animals.