Are you unsure whether vegan Omega 3 can provide you with everything your body needs? Here you can learn everything about vegan Omega 3, its effects, and sources.
Table of contents
BRAINEFFECT HACK: Are you interested in a high-quality, vegan source of Omega 3? Then our VEGAN OMEGA 3 is just right for you.
{{widget type="egproducts/list_productbyid2" product_id="601" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
1. What are omega-3 fatty acids?
To better explain what Omega-3 fatty acids are, let's take a short chemistry excursion into the topic of fatty acids :
Chemically speaking, fatty acids – which also include omega-3 fatty acids – are nothing more than hydrocarbon chains of varying lengths , with an acid group attached to the end. Fatty acids are roughly divided into saturated, monounsaturated, and polyunsaturated fatty acids.
Polyunsaturated fatty acids are so named because they have two or more double bonds in their chemical structure . Monounsaturated fatty acids, on the other hand, have only one double bond in their chemical structure. Therefore, they are called monounsaturated.
When polyunsaturated fatty acids are referred to as double, triple or quadruple unsaturated , this refers to the number of double bonds .
Polyunsaturated fatty acids mainly include omega -3 and omega-6 fatty acids . Omega 3 is a polyunsaturated fatty acid with two or more double bonds.
You can practically identify omega-3 fatty acids by the fact that they remain liquid even in the refrigerator . Chemically speaking, a fatty acid is considered an omega-3 fatty acid if the first double bond in its structure is located at the third carbon atom .
It doesn't matter how many additional double bonds the fatty acid has. If the first double bond is on the third carbon atom , the fatty acid is considered an omega-3 fatty acid.
Omega-6 fatty acids, for example, are only called that because in their chemical structure the first double bond is located on the sixth C atom and not - as in omega-3 fatty acids - on the third C atom.
The most important omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These three omega-3 fatty acids are essential fatty acids and cannot be produced by the body itself . Alpha-linolenic acid is found primarily in vegetable oils , although the liver can produce some of the required EPA and DHA from ALA .
2. Vegan Omega 3 sources
As a vegan , you can breathe a sigh of relief because you don't have to be a fish lover to provide your body and brain with enough Omega 3 .
Good sources of vegan Omega 3 can be found in quinoa, barley, almonds, sesame or green leafy vegetables such as spinach, kale or chard .
In addition, legumes, wild vegetables , and herbs also provide you with sufficient vegan Omega 3. Fruits also contain traces of vegan Omega 3.
The highest proportion of vegan Omega 3 and therefore excellent vegan Omega 3 sources are flaxseed, hemp seeds, walnuts and the oils made from them.
Fatty sea fish such as salmon are often hyped as a very rich source of Omega 3 and - depending on their origin - they also contain the important Omega 3 fatty acid DHA.
The difference , however, as far as vegan Omega 3 is concerned, is that the fish do not produce DHA themselves , but absorb it through microalgae and plankton.
Therefore, you can use microalgae as a very good vegan source of Omega 3. Microalgae and plankton provide you with the Omega-3 fatty acid docosahexaenoic acid (DHA), which is essential for your brain function .
The DHA contained in algae not only ensures responsive and flexible brain cells , but also accounts for the majority of the omega-3 fatty acids found in the brain . DHA is an essential component of brain and nerve cells.
BRAINEFFECT HACK: For a vegan alternative to fish oil capsules , try our VEGAN OMEGA 3 capsules. With vegan, highly concentrated Omega 3 from algae, you'll fuel your brain with DHA and support your immune system.
{{widget type="egproducts/list_productbyid2" product_id="601" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
3. Omega 3 in vegan, better as capsule or oil?
Whether you use vegan Omega-3 in the form of capsules or oil depends primarily on your personal lifestyle and preferences .
If you spend a lot of time at home or have the opportunity to cook in your office routine , you can cover your Omega-3 needs , for example, with vegan Omega-3-containing oils .
Vegan omega-3-rich oils are easy to incorporate into your diet . To meet your omega-3 needs, you can use vegan linseed oil, hemp oil , or walnut oil , for example.
Simply integrate the various oils as a vegan source of Omega 3 into your salads, smoothies or as a topping for soups or other meals.
For high performers, office athletes, or everyday heroes who are busy and on the go , capsules with vegan Omega 3 are ideal. These capsules offer the advantage of containing a high dose of vegan Omega 3 in the form of algae oil and are easy to take anywhere .
This way, you can ensure your vegan Omega 3 supply even during challenging times with capsules . Alternatively, you can try meal prepping to prepare some of your meals , and of course, you can easily use vegan Omega 3 in the form of oil .
4. Effect of vegan Omega 3
The health benefits of EPA from vegan Omega 3 are very positive . For example , vegan Omega 3 contributes to a normal cardiovascular system . Another effect of vegan Omega 3 is the deformability of red blood cells, thus promoting blood circulation.
In addition, vegan Omega 3 reduces the clumping of blood platelets and thus inhibits the formation of blood clots in the arteries. Another benefit of vegan Omega 3 is that it reduces potential inflammatory processes .
This not only reduces blood vessel damage , but also reduces the formation of plaque on the blood vessel walls . This apparently reduces the risk of stroke and heart attack by half [1]. Another benefit is the anti-inflammatory effect of vegan Omega 3.
5. Conclusion
Omega 3 is a polyunsaturated fatty acid . The most important omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The liver can produce some of the required EPA and DHA from ALA.
Even as a vegan, you can easily meet your Omega 3 needs . The richest vegan Omega 3 sources are flaxseed, hemp seeds, walnuts, algae , and the oils derived from them.
Fatty sea fish like salmon absorb vegan Omega 3 from microalgae and plankton . If you want to boost your brain with important DHA , boost your immune system , and do something good for yourself in your high-performance daily routine , then vegan Omega 3 should definitely be on your list of essentials .
6. Sources
[1] Mozaffarian D & WU JH “Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events.”
