Omega fatty acids are polyunsaturated, healthy fatty acids. Omega-3 and omega-6 fatty acids, necessary for brain health and proper development, are not produced internally. Omega-9 fatty acids are considered non-essential as they are produced internally and typically only used if the body is deficient in other omegas. Although many omega-3 sources are animal-based, vegetarians have a variety of options to include in their diets.
Omega-3 Fatty Acid Sources
Omega-3 fatty acids, derived from linolenic acid, are reported by the American Heart Association to lower blood pressure and the risk of heart disease. Omega-3 is found most densely in fatty fish, but flax seed oil provides a comparable vegetarian option. Natural sources include ground flax seed, hemp seeds, rapeseed oil and walnuts. Foods like peanut butter, soy milk and cereals are fortified with omega-3, and flax seed oil capsules may be supplemented as well.
Omega-6 Fatty Acid Sources
Omega-6 fatty acids, derived from vegetable oils in the forms of linoleic acid and gamma-linolenic acid, prevent inflammation in the body. The average American diet contains excessive omega-6, which can cause inflammation, but vegetarians are at less risk by avoiding meat. Omega-6 sources include corn, sunflower, safflower, soy, cottonseed, evening primrose and black currant seed oils. Omega-6 is also fortified into some of the same foods as omega-3.
Omega-9 Fatty Acid Sources
Omega-9 fatty acids, derived from oleic acid, reduce cardiovascular disease risk, lower insulin resistance and improve the immune system. Omega-9 is most abundant in olive, canola, sunflower, safflower and peanut oils and rapeseed, wallflower seed and mustard seed in their entirety or oil forms. Avocados and all nuts also contain some level of omega-9 fatty acids. Adults, including vegetarians, should not worry about obtaining adequate omega-9 since it is produced internally.
References
- Disabled World - Disability and health news: Omega 9 fatty acids
- University of Maryland Medical Center: Omega-6 fatty acids
- University of Maryland Medical Center: Omega-3 fatty acids
- American Heart Association: News releases - Diets rich in omega-3 fatty acids may lower blood pressure
- The Vegetarian Society: Information sheet - omega 3
Member Comments