Consuming omega 3 fatty acids can be a beneficial addition to an overall healthy eating plan. They appear to help prevent and manage many chronic diseases. Fish and fish oils are the most well known sources of omega 3 fatty acids, however since vegetarians do not consume fish, it is important to find alternative sources, and there are many.
Benefits
Consuming omega 3 fatty acids has many benefits. According to the Mayo Clinic they help protect against heat disease by reducing blood pressure, lowering cholesterol levels and inhibiting the blood from clotting. Fatty acids may also help to reduce stiffness and inflammation caused by rheumatoid arthritis, reduce the risk of breast, colon, or prostate cancer and help in managing depression. Many other conditions are being studied to see if consuming omega 3 fatty acids helps. While fatty fish and fish oils are high in omega 3 fatty acids, there are vegetarian sources that can be used in their place.
Considerations
People follow a vegetarian diet for many reasons which can include religious beliefs, animal rights issues or because of health concerns. There are three levels of vegetarianism. The least strict is a lacto-ovo vegetarian diet, which excludes all animal sources of food including fish. A lacto vegetarian excludes all animal sources of food, including eggs. A vegan diet is the most restrictive, as it excludes all animal sources of food plus products that come from animals, such as dairy, honey and others.
As long as a wide variety of foods are eaten, a vegetarian can get all the protein, calcium and other nutrients she needs, states the Medline Plus website. Vegetarians can also take advantage of the benefits of omega 3 fatty acids without consuming fish.
Types
There are three main types of omega 3 fatty acids and they must be obtained through food, because the body dos not make them. One is alpha-linolenic acid or ALA and the other two are eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA. More research is needed to determine whether one type is healthier than the other, however the body partially converts ALA to EPA and DHA, claims the Harvard School of Public Health. This means that an adequate intake of ALA will help both vegetarians and non vegetarians to meet their daily needs.
Sources
Alpha-linolenic acid can be found in non-animal based products such as vegetable oils, including canola, soybean, flax seed and olive oil. The Physicians Committee for Responsible Medicine suggests that other good sources include ground flax seed or flax meal, wheat germ, walnuts, soybeans and mungo beans. Flax seed is the best vegetarian source, because just one tablespoon will provide the daily recommended amount. Flax seed oil can be added to salads or beverages and ground flax seed can be sprinkled onto foods.
Warnings
Flax seed is considered to be safe when taken in the recommended dose; a physician or registered dietitian can advise on a safe intake based on personal health. However, when taking flax seed some patients may experience gas, mild diarrhea or nausea states the Drugs.com website. As with any medication or supplement, there is always the risk of an allergic reaction, so be on the lookout for swelling, itching, rashes, chest discomfort or trouble breathing.
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