Fish oil is derived from the fatty tissues of fish, such as tuna, salmon and halibut. This oil is rich in Omega-3 fatty acids, particularly docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA, according to MayoClinic.com. Fish oil is not suitable for a vegetarian diet. It is possible to obtain vegetarian Omega-3 fatty acids.
Vegetarian Omega-3 Sources
Some nuts, particularly English walnuts, contain omega-3 fatty acids in the form of alpha-linolenic acid, or ALA. This essential fatty acid is also found in seed oils such as flax, linseed, canola, soybean and olive oil.
Benefits
Omega-3 fatty acids may help lower your risk for diseases, such as arthritis, heart disease and cancer, according to the University of Maryland Medical Center. It may also help reduce inflammation in your body. Omega-3 fatty acids are linked to brain activity, and they may help improve memory, learning and behavior. These essential acids may help reduce mood swings and alleviate the effects of depression. They may also slow the progression of arteriosclerosis, or hardening of the arteries, and may lower blood pressure, according to MayoClinic.com.
Limitations
EPA and DHA, the essential fatty acids found in fish oil, are the types of omega-3 fatty acids associated with reduction of inflammation and heart disease risk. Although your body may convert ALA into EPA and DHA, it may not be able to produce these fatty acids efficiently from ALA, according to the University of Maryland Medical Center. For this reason, vegetarian sources of omega-3 fatty acids may not be as effective at reducing inflammation and heart disease as fish oil.
Risks
Omega-3 fatty acids may increase your risk of bleeding, according to MayoClinic.com. Because they may also reduce blood pressure, avoid taking omega-3 supplements with prescription blood pressure medications.
These essential fatty acids may also increase low-density lipoprotein, or LDL, levels in your bloodstream by as much as 10 percent. LDL is the type of cholesterol that can contribute to lipid deposits that adhere to arterial walls, restricting blood flow and elevating your risk of heart disease.
Member Comments