Most people associate fish with Omega 3, but even fish gets their source of Omega 3 from plants too. Do you really need Omega 3? and can humans transform it like fish?
Do you need Omega 3?
In a Harvard study, it was found that people who had a cardiovascular (heart or blood vessel–related) disease can benefit from omega 3 supplements, but most people don’t need Omega 3 supplements.
Omega 3’s main purpose is to balance or neutralize membrane and cell health, as well as the pro-inflammatory of omega-6s.
Omega 3 thins the blood, which will make it suitable for people with fat buildup in their blood vessels, as the thicker blood is more likely to cause problems such as high blood pressure, risk of strokes, blood clots etc. In fact, before any type of surgery they should ask if you take Omega 3 supplements, and to stop taking them weeks, if not days before as it can cause over-bleeding if you don’t.
So, in short, No you don’t need to take Omega 3 supplements IF you have a balanced diet, and aren’t at risk of any cardiovascular (heart or blood vessel–related) disease. Instead, make sure your balanced diet has an intake of omega-3 sources.
Plant sources of Omega-3
Omega 3 different types are called alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Ground-plant based Omega 3 typically only contain ALA, as EPA and DHA is mainly found in water. The human body is able to convert ALA to EPA and DHA, so there is no need to seek for supplements if you consume some of the following ALA-rich sources:
- Flax seeds, 6,388 mg of ALA (per one ounce or 28 grams)
- Hemp seeds, 6,000 mg of ALA (per one ounce or 28 grams)
- Chia seeds, 4,915 mg of ALA (per one ounce or 28 grams)
- Walnuts, 2,542 mg of ALA (per one ounce or 28 grams)
Other common-eaten ALA sources include:
- Edamame Beans, 101 mg of ALA (per one ounce or 28 grams)
- Portobello Mushrooms, 60 mg of ALA (per one ounce or 28 grams)
- Broccoli, 48 mg of ALA (per one ounce or 28 grams)
- Baked beans, 39 mg of ALA (per one ounce or 28 grams)
- Avocado, 31.08 mg of ALA (per one ounce or 28 grams)
- Cauliflower, 4 mg of ALA (per one ounce or 28 grams)
Rest assured that you are probably consuming it one way or another as there is also ALA in other sources such as pumpkin seeds, winter squash, basil, spearmint, and many more. Additionally, there is rather high amount in oils too, such as vegetable oil, flaxseed oil, and rapeseed oil,
Is plant Omega 3 suitable for Pregnant Women?
In short, yes plant Omega 3 is suitable for pregnant women. However, your body’s ability to convert is about 5% of ALA to EPA, and less than 0.5% is converted to DHA. Therefore, your midwife, or doctor might recommend supplements of algae oil, either fluid or in form of pills. Algae oil is a plant found in water that contains EPA and DHA, which will help your body to build the baby’s cells.
Algae oil contains 400–500 mg of DHA and EPA (per one once or 28 grams), which can make up the recommended amount for pregnant women, when combined with plant sources of ALA.
