The two essential fatty acids in the diet are omega-6 and omega-3. These fatty acids cannot be made by the body, so they must be consumed through the diet. The essential fatty acids protect and maintain cardiovascular, musculoskeletal, gastrointestinal and immune function in the body. Fatty fish are an excellent source of omega-3s. Since many vegetarians may choose to not consume fish products, it is important that they make an effort to eat good plant-based sources of these fatty acids.
Ideal Ratio of Essential Fatty Acids
The ratio of omega-6s to omega-3s is important in the body. According to womentowomen.com, the optimal ratio is between 2:1 and 4:1. However, today most people consume far more omega-6s than they do omega-3s. This may be due to a diet heavy in animal fats and processed, packaged foods. Consuming the proper ratio and consuming sufficient omega-3s are important because omega-3s act as anti-inflammatory agents and may prevent and treat many health problems, including heart disease, high cholesterol, high blood pressure and diabetes.
Omega-3s From Plant Sources
Vegetarians that do not eat fish must rely on plant sources in the diet to achieve sufficient intake of omega-3s. According to womentowomen.com, the body may not be able to convert plant sources of omega-3s in the body as efficiently as it converts omega-3s from animal sources. However, womentowomen.com notes that plant sources may, nevertheless, be a viable and healthy option for omega-3s.
Omega-3s in Seeds
Omega-3s can be found in flaxseed and flaxseed oil. According to the Vegetarian Society, a 1-tbsp. serving of flaxseed oil contains 7.2 g of omega-3s. A 1-tbsp. serving of ground flaxseed offers 1.6 g of omega-3s. The oil can be sprinkled on salads and the seeds can be added to cereal or yogurt for added nutrition. Flaxseed must be crushed prior to consumption in order to ensure maximum nutrient availability. A a 1-tbsp. serving of hemp seeds contains 0.9 g of omega-3s. The Vegetarian Society states that hemp seeds must be de-hulled for optimal nutrient absorption. Hemp seeds also contain a balanced ratio of omega-6s to omega-3s, making these a healthy dietary choice.
Nuts
Vegetarians may rely on nuts for fat, protein and nutrition in a diet without most animal products. Raw walnuts are a good source of omega-3 fatty acids, with 2.5 g of omega-3s per a 1-oz. serving, according to the Vegetarian Society. Walnuts can be eaten raw as a snack or sprinkled on salads and oatmeal for a boost of healthy essential fats in the diet.
Recommended Intake
According to the Vegetarian Society, there is no RDA set for intake of essential fatty acids. However, the Toronto Vegetarian Association states that a tablespoon of ground flaxseed or a teaspoon of flax oil per day will meet most needs for omega-3s. Adding the proper nutritional choices to your daily diet can ensure you receive an adequate intake of this essential fatty acid.
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