We all know that a lot of our forefathers lived healthy, long lives as mainly vegetarians, and that many of the foods that come from the plants kingdom are well known as rich and hearty in fatty type acids. So then naturally if you are a vegetarian, maybe perhaps a vegan, then you might assume that you can get all of the needed fatty acids you will need from simple plant sources instead of from eggs or fish products.
A single concept that we like to highlight is that it is not simply a quandary of obtaining the right quantity of the omega-3 acids, but providing as well your system with the perfect ratio, or balance, of omega-sixes to three's. And for us vegetarians, research suggests an adequate and safe balance of those omega's that lie somewhere between two:one and four:one. A lot of the hardship for the present day's omnivores and vegetarians alike starts with the truth that omega-6 acids are a lot more easily obtained within foods than omega-3's. People that are vegetarians especially are vulnerable to an amount more that needed of omega-sixes in relation to omega-three's.
Another big consideration really is how good our bodies change over the plant sources of omega-three's. People can take in omega-3's simply by eating hempseed, flaxseed, walnuts and canola oil. It's noteworthy to add though that these foods have the parent omega-three particle, ALA. For a variety of reasons, the human body is not really that efficient in changing over ALA to its much more productive derivatives, EPA, and DHA. While ALA does have decent anti-inflammatory end results, it isn't nearly as instrumental or protective of our health like EPA or DHA.
Giving yourself as straight a source that is possible of both EPA as well as DHA would be number-one recommend way to go, regardless of whether you are vegetarian or not. Ingesting both DHA as well as EPA straight away is especially beneficial for those of us that have greater needs, for instance pregnant or breastfeeding women, than those who have diabetes or any other persistent inflammatory processes, as well as those who have neurological disorders, the elderly, premature babies,and then vegetarians, those whose diets are naturally lower in DHA, especially lower in EPA.
The good news is that it's possible to upgrade your natural capacity for converting parent omega-three's into EPA as well as DHA. Partly because your of body's efficiency for running these changes depends upon a few factors that we have absolutely no control over, which are genetics and age. Conversely, there are some factors you are able to control that greatly impact this conversion of our EFA's. A good example would be that consuming protein, copper, pyroxidine, calcium, biotin, zinc and magnesium have been proven to improve the conversion activity. The best source for these certain nutrients has always been wholesome fresh foods.
Interview: Peter Alexander
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