Vegan Omega 3 & B Vitamins

Omega-3 fatty acids and vitamin B-12 are better known to come from primarily from fish and meat sources, which are not part of a vegan diet. These essential nutrients are available from vegan food sources or fortified foods and supplements, but their absorption levels may vary. This means you may need to consume more omega-3 or consume a certain source of vitamin-B12. Consult with your health professional as to what your specific dietary needs are.

The Health Significance of Omega-3

The Women to Women Clinic states that omega-3 fatty acids provide anti-inflammation properties.. If your body is inflamed, it can lead to degenerative diseases like cancer, heart disease and other issues. The American Dietetic Association's book, "The Health Professional's Guide to Popular Dietary Supplements, 3rd Edition" states that flaxseed oil contains a high amount -- over 800 times that of other plant sources of lignans, which prevent cancer.

Vegan Source of Omega-3

Omega-3 comes in two main forms, alpha linoleic acid or ALA and eicosapentaenoic acid or EPA with docosahexaenoic acid or DHA. ALA are essential fatty acids, which means your body must convert it into EPA and DHA for it to provide you with its major protective benefits, not just as an anti-inflammatory. The effectiveness of the conversion process depends on your genetics and age. However, the Women to Women Clinic suggests that you can increase your body's ability conversion effectiveness by consuming protein, vitamin B6, B7, calcium, zinc, copper and magnesium. EPA and DHA are a form of fatty acids that your body easily and directly absorbs and uses it as omega-3 fatty acids. Both EPA and DHA come from seafood sources only. Microalgae supplements do not provide you with a sufficient amount of EPA. ALA is the main form of omega-3 that comes from vegan sources, like flaxseed oil, which is one of the most potent forms. If your source of flaxseed omega-3 oil is from the seed itself, it is important to grind the flaxseeds rather than eat them whole. They have a very hard shell and are difficult to absorb into your body unless ground. Other plant sources of omega-3 essential fatty acids are walnuts, hemp seeds and chia seeds.

The Health Significance of B Vitamins

There are 8 different B vitamins referred to as the "B-complex" vitamins. The University of Maryland explains that B vitamins are important in preventing nerve damage, stroke and heart disease. B vitamins help metabolize fats and proteins and help transfer carbohydrates into energy. They support the health of your skin, eyes, liver and hair. Vitamin B6 helps absorb vitamin B-12 and in making red blood cells and strengthens you immune system.

Vegan Sources of B Vitamins

You can absorb all of the B vitamins through vegan foods, except for vitamin-b12, which is only naturally available in meat sources. However, you can obtain this vitamin through vitamin B-12 certain fortified cereals, vegan milks and supplements; check their nutritional label. To obtain the other B vitamins, eat foods like spinach, lentils, beans, brown rice, carrots, sunflower seeds, whole-grain flour and wheatgrass juice.