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Here’s a common question I get: “What is the best source of essential omega-3 fatty acids?” I’m not sure that there is a single “best source” of omega-3s. The best source would be a whole food that provides omega-3′s in the right balance compared to other nutrients. While flax and chia seeds are often promoted as a rich source of omega-3′s, fruits and leafy greens are also good sources. Just one head of romaine lettuce has 44% RDA, three cups of kale has 23% RDA and a mango has 5%. Most fruits and vegetables have some amount of omega-3 fatty acids in them. A low fat, raw vegan diet will provide more than 100% RDA of omega-3s within the first 1500 calories of a daily meal plan without even eating any flax or chia. Since I consider a healthy diet to be one that is low in fat and predominantly raw (and vegan), my preference is to get my omega-3s from foods that have a macro-nutrient ratio consistent with my overall diet whenever possible. I base my dietary macro-nutrient balance on the 80/10/10 ratio (80% carbohydrates, 10% protein, 10% fat per calorie) or sometimes 70/15/15. Fruits and vegetables fall within this ratio, for the most part, and provide sufficient RDA’s of omega-3′s. Flax and chia also provide rich sources of omega-3s, but with a much higher fat to carbohydrate ratio. Flax oil may be an especially rich source of omega-3s, but it’s 100% fat and not a whole food. So while extracted flax oil might be an extremely rich source of omega-3s, it’s not what I would consider the best source. Flax or Chia Seeds? For those of you who really want to know, flax seeds are a richer source of omega-3s than chia by weight. Flax has 214% RDA of omega-3′s per 15 gram serving while chia only has 165% RDA. Now is there anything wrong with taking flax seed or chia seeds? No, not really. You can add them to smoothies or use them to increase your omega-3 intake if there is a need to do so. As long as they don’t throw your diet off balance by adding too much fat, they won’t be harmful. However, I’d encourage you to stop thinking of flax or chia as the only sources of omega-3s in your diet. What About Fish Oils? (ALA, EPA and DHA Explained) All plant sources of omega-3s are in the form of alpha-linolenic acid or ALA. Your body can convert short chain ALA to long chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). There are no known plant sources of EPA and DHA, however. Vegetarians and vegans often have lower levels of EPA and DHA than those who eat fish. However, is it necessary to eat fish? Should you take fish oils? Doesn’t your body convert enough ALA into EPA and DHA? First of all, your body’s process for converting ALA to EPA and then to DHA is not efficient and some research shows that the efficiency of conversion is less than 5%. On a strict vegetarian diet, you’d have to dramatically increase your omega-3 intake to provide enough excess ALA to be converted. Even so, there is no guarantee that your body will actually convert sufficient amounts since not everybody is able to do so. Secondly, taking extracted flax oils and other omega-3 oils to increase your ALA intake for conversion to EPA and DHA is adding a lot of unnecessary fat to your diet. In my view, it would be much better to supplement with a EPA/DHA omega-3 oil than to consume much larger doses of ALA. This doesn’t mean that you have to eat fish or take fish oils if you are vegan. Fish don’t produce their own omega-3′s. It’s essential for them just as it is essential for us. Fish get their omega-3s from the algae that they eat, and it moves along up the food chain to humans. Unfortunately, so do heavy metals, PCB’s, dioxins and other contaminants commonly found in fish. If you want to cut the fish out of the loop, then get your omega-3s from algae as well. One of the best EPA/DHA omega-3 supplements I’ve found (and I currently take) is called Opti-3. Opti-3 is an algae oil that contains 1290 milligrams of omega-3, 6 and 9 fatty acids per recommended serving (2 capsules). Each serving contains 700mg of omega-3′s (40mg EPA and 200mg DHA). You can order it directly via their website. The company is based in the UK but they ship worldwide. I recently purchased three bottles and had them in my mailbox two days after purchase! I know what you’re probably thinking. Algae oil is not a whole food! This is true, but it’s also the most cost effective and most bio-available way to include EPA and DHA omega-3′s into my vegan diet. It makes more sense for me to do this than it does to mega-dose on flax oil and hope that my body can do the long-chain conversion adequately. To recap, my typical daily omega-3 intake comes primarily from whole fruits and vegetables (leafy greens!), small amounts of nuts and seeds (including walnuts, flax and chia seeds) and a quality EPA/DHA algae oil supplement. Return to the Green Smoothie FAQ. About Tracy Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle. Tags: ALA, chia, DHA, dha/epa omega-3, EPA, fish oil, flax, flax oil, flaxseed, Nutrition, omega-3, omega-6, opti-3, supplements, Vegan, vegetarian Comments? Questions? To simplify communication, please connect with me on Facebook or through my Contact Page. Also, your questions might be answered in the Green Smoothie FAQ.
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ja mu dodjem lakto-ovo vegeterijanac ili sta god,i jedino na sta nisam toliko obracala paznju u zadnje 2 godine jeste nadoknada o3 kiselina,povremno jela orah,i dr i to je to....e sad bi malo ozbilnije da se pozabavim tim problemom... citala sam po netu da se teze apsorbuju o3 kiseline iz biljaka nego iz ribe,al isto tako da ih ima najvise u lanenim semenkama i orahu,mnogo vise nego u ribi.. evo spiska sa izvoruima na vrhu je laneno ulje... http://nutritiondata.self.com/foods-...0000000-1.html e sad mene zanima da li se slazete s ovim sto pise u linku http://www.sirova-hrana.ri-web.org/s...a/omega-3.html 1.recimo za nadoknadu Alpha-Linolenic (ALA): 2 čajne žlice lanenih sjemenki = 141% dnevne vrijednosti..i slicno da li ce te dve kasike(ulja ili semenki) stvarno da mi pruze potrebno??? 2.a za nadokandu Eicosapentaenoic (EPA) i Docosahexaenoic (DHA) : Eicosapentaenoic (EPA) i Docosahexaenoic (DHA) su obje omega 3 masne kiseline koje se mogu naći u ribi ili dodacima ribljeg ulja. Oni se ne mogu naći u biljnim namirnicama. Dok se ALA iz lanenih ili chia sjemenki može sintetizirati u EPA i onda u DHA, to je ipak neefikasan proces. Vegetarijanci i vegani koji ne jedu ribu imaju niže vrijednosti EPA i DHA omega 3. Da li je prehrana deficitarna sa EPA i DHA, a bogata s ALA, nedovoljno dobra po zdravlje, to je često pitanje i predmet istraživanja. Neupitno je da je to zabrinjavajuće za trudnice ili žene koje su rodile, dakle što ako ste vegetarijanac ili vegan ili samo ne volite ribu, što jesti? Dakle ribe ne sintetiziraju EPA i DHA omega 3, one je dobijaju iz algi koje jedu i onda se to kreće u prehrambenom lancu ka drugim ribama koje ih jedu, da bi završilo do ljudi koji jedu ribu. Vegani i vegetarijanci koji se protive jedenju ribe i ribljeg ulja, mogu uzimati ulje algi i dodatke na bazi algi, kao zdravu zamjenu za ribe i riblje ulje. Čak i ako niste vegan, uzimanje dodataka algi umjesto riba može smanjiti rizik od kontaminiranih teških metala i ostalih zagađivača kojima su izložene ribe. u svakom slucaju pise i da omega 3 koju dobijamo iz ribe je ona dobila od algi,i da su proizvodi od alge i ulje od alge dobra alternativa... tipa ovo:http://www.click2chic.hr/sl/Pamcenje...gi-60-kapsula/ znaci da bi ja nadoknadila potrebe za o3 mogu da izvrsim neku kombinaciju lanenog ulja,i dr namirnica, i proizvoda od algi?? i za vegeterijance,kako vi nadoknadjujete u vasoj ishrani EPA I DHA,i ako koristite proizvode od algi(a videla sam silne po standovima zdrave hrane,al su skupi mamu imXD)kakve su vase kombinacije?..ili koristite samo 1 proizvod tipa samo ulje algi and so one....??? HVALA