CategoryOmega 3

The Omega 3 to 6 Fat Ratio of Common Nuts [Data]

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Nuts are said to be a good source of protein and fats, but there’s that pesky issue of having a ton of omega 6 fats, and not many omega 3 fats. If you’re reading this, I suspect you already know why keeping a high ratio of Omega 3:6 fatty acids is a good idea, so I’ll get right into the data instead. I collected nutritional data for all common nuts that I could think of. If I...

What’s the Best Vegan Omega 3 Supplement of 2019? [Comparison Review]

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Omega 3 Fats Refresher: It will be helpful to keep these points in mind while reading this post: There are 3 main types of omega 3 fats – ALA (from plants), and EPA and DHA (mainly from marine sources). ALA is the main vegan source of omega 3s in food, but has a poor conversion rate into DHA (the best form). You’ll need a lot more of ALA if it’s your main source. The big benefit of...

What Are the Benefits of Omega 3 Supplements For Vegans? [Data-backed]

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Fish are commonly known as the best source of omega 3s. They have DHA and EPA, which are the 2 best forms of omega 3s for humans (there are several forms of omega 3). Most omega 3 supplements consist of fish oil. Obviously that’s not an option for us on a vegan diet. Most of the food sources of omega 3s on a vegan diet are in the form of ALA, which is arguably the worst type. It only converts to...

Are Vegan Omega 3 Supplements as Good as Fish Oil?

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While there are some vegan omega 3 supplements that mainly have ALA (the least useful kind of omega 3), the best vegan omega 3 supplements are made from algae. More specifically, algal-oil. These algae-based supplements give you DHA and EPA, the 2 best forms of long-chain omega 3 fatty acids. For non-vegans, fish oil supplements, or even fish itself, are great sources of DHA and EPA. They’re the...

Do Vegans Need DHA? Or is ALA from Plants Enough?

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If you’ve found this post, you probably know the basics of omega 3s already. Most plant sources of omega 3 fats consist mostly of ALA, which converts to the useful forms of omega 3s (DHA and EPA) at poor rate (5-15%). The only plant-based source of DHA is algae, but most vegans never eat algae, meaning they exclusively get ALA. So the question is whether or not that’s okay. If you eat enough ALA...

Are Vegans More at Risk of Omega 3 Deficiency? [Research-Backed]

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Like most people, I always relied on fish to get omega 3 fats before I went vegan. With that option being gone, I did a lot of research on vegan alternatives. I’ll sum up all the useful things I learned here, backed with plenty of studies if you wish to learn even more. To start with, omega 3 deficiency is relatively common in the general population, as not all people eat a lot of fish, which is...

15 Delicious Vegan Recipes High in Omega 3

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Without fish being an option, it can be difficult to get omega 3 fatty acids on a vegan diet. However, it can be done, if you focus on the right foods. While there’s technically no RDA for omega 3 fats, the standard recommended amount is between 1.1 and 1.6 grams of ALA a day, which is the main type of omega 3s found in plant foods. That takes into account the fact that ALA converts to more...