Omega-3, Omega-6, and Omega-9 fatty acids are an important source of nutrition in our body. They act as an anti-inflammatory, remove blood clots, improve memory and overall health.
Omega fatty acids are found in abundance in sources like fish oils, cod liver oils, and other meats oriented foods. But what if you’re a vegan?
You don’t need to worry! You can now consume the ideal amount of Omega fatty acids through Vegan sources too! Try out vegan omega-3, 6, and 9 fatty acids, that are good alternatives to fish oil and meat-based omega 3, 6, and 9 fatty acids.
Vegan Omega-3 Fatty Acid:
Omega 3 fatty acids are usually found in abundance in fish oils and cod liver oils. But recently, a vegan alternative has popped up. This alternative is the oil derived from Algae. It contains DHA which accounts for 97% of the Omega 3 fatty acids in our brain.
Algal Oil:
Algae oil or Algal oil is a good source of Omega 3 fatty acids for Vegan people, or for someone who’s looking for a good alternative to fish oil based omega-3 supplement.
Omega 3 fatty acids act as anti-inflammatory agents and also help remove blood clots.
Now that you know a bit about how Algae and Omega 3 fatty acids come together in the form of Algal oil, let us walk through the benefits of Algal oil.
Benefits of Omega-3 Fatty Acids:
Omega-3 fatty acids can have various powerful effects on your brain and body. Omega-3 are really important.
In fact, there are very few nutrients that have been studied as extensively as Omega-3 fatty acids. Here are the top benefits of consuming Omega-3 fatty acids.
Boosts Eye Health:
Omega 3 fatty acids highly enrich the brain and the eyes. These acids accumulate in the eyes and the brain during the late fetal and early neonatal life.
There are high levels of DHA present in the retina. Even though the exact involvement of Omega 3 fatty acids in eye health is unclear, it is believed that its consumption would be beneficial to the eyes.
Supports Healthy Pregnancy:
Studies show that consumption of Omega 3 fatty acids by pregnant women leads to a healthy pregnancy. The Omega 3 fatty acid DHA is essential for the baby’s brain development.
Consumption of Omega 3 fatty acids by the pregnant women improves the child’s development.
Supports Cardiovascular Health:
Algal oil helps remove blood clotting, regulate heartbeat, reduce blood pressure and reduce overall inflammation. This decreases the risk of heart attacks and strokes.
Improves Memory:
Studies have shown that a high intake of Omega 3 helps decrease the chances of diseases like Alzheimer’s as well as vascular dementia. Algal oils also improve the quality of life of people suffering from the same.
Omega 3 fatty acid supplements improve cognitive functions. Hence, its consumption can be highly efficient for the brain.
Aids Cognitive Development:
Omega 3 foods are important for cognitive function and development. The brain works well with high amounts of fats like Omega 3 fatty acids, as it reduces inflammation and improves the brain’s communication process.
Algal oils and other DHA rich foods are also able to reduce the symptoms of anxiety and depression.
Reduces Inflammation:
Studies suggest that Omega 3 may be able to relieve symptoms of osteoarthritis and joint pain. Using Algal oils and consuming Omega 3 fatty acids, you can reduce inflammation and avoid many diseases. Because, inflammation is the root of many diseases, both in children and adults.
Vegan Omega 6 Fatty Acids
Omega-6 fatty acids are useful for reducing the risk of heart disease, lowering cholesterol levels. Lowering bad cholesterol levels, and reducing the risk of cancer.
Omega-6 are found in various Vegan sources like corn, evening primrose seed, soybean oil, and safflower. Other types of Omega-6 fatty acids are found in borage seed, evening primrose oil, and black currant seed.
Unlike Omega-3 fatty acids, Omega 6 can have both inflammatory and anti-inflammatory effects.
Benefits of Omega-6 Fatty Acids:
Omega-6 fatty acids are extremely essential for optimal health. Unfortunately, it is not produced in our body and hence needs to be consumed through the food we eat.
Omega-6 affects our body positively in a variety of ways, including the ones mentioned below.
Fights Inflammation:
Inflammation is the reason behind the variety of chronic diseases like cancer, arthritis, diabetes, heart disease and the Alzheimer’s disease. Fats found in Omega-3 and Omega-6 fatty acids can play a significant role in health and disease.
Helps Reduce Nerve Pain:
Studies show that taking a particular type of Omega-6 fatty acid (GLA) for a period of six months or more may reduce symptoms of nerve pain in people suffering from diabetic neuropathy. People with normal blood pressure may find GLA more effective than those with a low blood pressure.
Treats Rheumatoid Arthritis:
Primrose contains 7 to 10 percent of GLA. Evidence suggests that it may be able to help reduce swelling, pain and morning stiffness. It does not stop the progress of the disease, that is, joint pain still occurs.
Supports Bone Health:
Studies show that both men and women experience improvements in the bones of the spine and hips when taking Omega-6 fatty acids. It shows that Omega 6 can help improve bone health.
Lowers Risk of Heart Disease:
Studies suggest that linoleic acid may decrease the risk of coronary heart diseases. Walnuts are a great source of Omega 6 fatty acids, with 11% linoleic acid. It also contains alpha-linoleic acids, which is an Omega-3 fatty acid. Thus, it helps you avoid overconsumption of fats.
Reduces High Blood Pressure:
GLA alone or combined with Omega-3 may help reduce high blood pressure. GLA may help reduce high blood pressure in those who take 6 grams of blackcurrant oil. Researchers also found out that those who consumed evening primrose oil had a reduction in systolic blood pressure.
May Help Reduce Symptoms of ADHD:
A study revealed that more than 26% of children treated with Omega-6 and Omega-3 showed a reduction in symptoms of ADHD by 25%. More children showed changes after being treated for six months.
Vegan Omega-9 Fatty Acids
Omega-9 Fatty Acids aren’t considered as ‘essential fatty acids’ because the human body is able to produce it from the unsaturated fats it consumes. Therefore, it is not essential to consume separate foods for gaining Omega-9 fatty acids.
Omega-9 fatty acids can be found in oils like olive oil and macadamia oil. It can also be found in seeds like rapeseed, wallflower seed, and mustard seed.
Benefits of Omega-9 Fatty Acids:
Though Omega-9 is produced by our body, it is still essential. Omega-9 benefits the heart, brain and the overall well-being when produced and consumed in moderation.
Here are the key ways in which Omega-9 benefits your health:
Might Benefit Those With Alzheimer’s:
Erucic Acid, a monounsaturated Omega-9 fatty acid is found in mustard oil. Studies have shown that Erucic Acid may be a therapeutic agent for diseases associated with cognitive deficits like Alzheimer’s disease.
Might Help Reduce The Risk Of Cardiovascular Diseases and Strokes:
Omega-9 fatty acids benefit heart health because they have been known to increase HDL Cholesterol and reduce the LDL Cholesterol. This might help avoid plaque build up in the arteries, which is one of the causes of heart strokes.
Increases Energy, Decreases Anger and Enhances Mood:
Omega-9 Fatty Acids increase energy, enhance mood and decrease anger. A study concluded that consumption of Omega-9 fatty acids increased physical activity, provides more energy and even reduces anger.
Improves Reproductive Health:
Fatty acids are vital for baby’s brain, eyes, and heart development. They also ensure better blood circulation in the male reproductive organs.
Improves Immune System:
Omega-9 could also become an effective way to boost the immune system. Fatty acids facilitate the overall health of the body, including the immune system. An increased immunity also increases the metabolism rate.
Helps Gain Weight:
Many athletes consume diets loaded with Omega-9 to gain a high amount of weight in a short period of time. You can include Omega-9 into your diet for gaining a few kilograms.
Curbs Increased Appetite:
On the other hand, Omega-9 also helps in dealing with the problem of overeating. Omega-9 fatty acids have the potential to control your boosted appetite, though you should consult with your doctor before including it into your diet.
Conclusion
There’s no doubt that Omega fatty acids are extremely essential for a healthy body. Omega fatty acids keep you energetic, healthy and help stave off a number of diseases.
It is also clear that you don’t need to rely on meats alone for these fatty acids. There are a number of Vegan options that contain just the right amount of Omega fatty acids for your body.
Remember that excess of everything can be harmful. Remember to refer with your doctor before making any changes in your diet.