Gray hair and wrinkles can be a testimony of wisdom. But in a stressful world we often get caught up in equating our worth with productivity that could weigh on us post-retirement. Everyone, at every stage of life is a gift to the world. That said, aging does bring preventable and costly health challenges that we need to face squarely, from heart diseases, type 2 diabetes, obesity, arthritis, dry skin, falling hair, cognitive decline, stroke and cancer. There is also the possibility of depletion, loneliness and ageism. So, how can we look after ourselves better to ensure we are physically and mentally stronger as we age? Ayurveda is a holistic mind-body science which supports people through a comprehensive approach to live a healthier life right into their sunset years. It emphasizes that aging ( Jara ) is a natural process just like the seasons. It does acknowledge natural degenerative changes but recommends prevention, building resilience and an anti-aging regimen through its br
By Casey Seiden MS, RD, CDN CDE
By
now, most of us can agree that getting your daily dose of healthy fats
is a good thing. With avocado toast trending and sustainable fish
delivery services popping up everywhere, the public is taking notice and
looking for ways to easily include them in their diets. If you’re a
“flexible” eater and consume a wide variety of foods, you are likely
able to obtain plenty of omega-3 fatty acids (a form of “good” fat) from seafood like salmon, mackerel and oysters, with the option of also taking cod liver or fish oil supplements; however, if you are a vegan or vegetarian, it can become a bit more challenging to meet the daily recommended dose of omega-3s.
But,
fear not! For vegans, or anyone simply not eating seafood or
supplementing on the regular, there are many plant sources of omega-3
fatty acids.
What Are Omega-3s?
For a quick recap, here is a breakdown of what exactly omega-3 fatty acids
are and why they are so critical for our health. Fat is one of the
three main macronutrients (the others being protein and carbohydrates)
that are essential for cell membrane structure, hormone production and
energy storage. Within the fat “family” we have saturated,
monounsaturated and polyunsaturated fats. Omega-3 fatty acids are found
under the polyunsaturated fat umbrella and there are four main
omega-3s:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosapentaenoic acid (DPA)
- Docosahexaenoic acid (DHA)
This
group of fats has been widely studied and shown to lower triglyceride
and cholesterol levels, which may reduce the risk of blood clots,
decreasing blood pressure and reduce inflammation. Clearly, we want to
include a good amount of these fats in our diets.
Of
these omega-3s, ALA is considered “essential,” meaning that this is the
one we must consume from food - it’s found in various seeds and
legumes. While there is no set Recommended Dietary Intake (RDI) for
ALA, the daily recommended intake according to the National Academy of
Medicine is 1,100 mg for adult women and 1,600 for adult men. As for the
others - EPA, DPA and DHA - the human body is a pretty amazing system
that can convert ALA into them. Sounds like a pretty nice, foolproof
system, right? Not exactly. The tricky part is that EPA and DHA - the
fatty acids found in high amounts in fish - don’t get made from ALA at
very high rates, with only about 2-10% switching over.
This
doesn’t pose a huge problem for seafood eaters, but it’s a different
story for vegans or those who have been supplementing with fish oil
capsules and are looking for an alternative. So, the question remains,
if vegetarians aren’t consuming fish, is there a way they can get their
EPA and DHA from plants? Furthermore, what foods can they prioritize
that are high in ALA that will result in at least some conversion to EPA
and DHA? Below you’ll find an omega-3 toolkit for vegans.
Plant Sources of ALA
Luckily,
ALA is found exclusively in plants, so vegans, vegetarians, and
meat-eaters should be adding these foods to their shopping lists weekly
and sprinkling them into their meals and snacks daily. Here are the best
sources of ALA and ways you can consider consuming them in your diet:
Flaxseeds
Flaxseeds are
one of the highest sources of ALA. These seeds are best absorbed when
ground, so either purchase whole seeds and grid them yourself as needed,
or purchase ground flaxseed and keep refrigerated for freshness. You’ll
now notice this super seed included in a myriad of products, from
crackers to granola.
Flaxseed Oil
For another convenient source, flaxseeds can be cold-pressed and made into high-quality oil. Flaxseed oil
is useful for salad dressings or as a finishing oil for roasted
vegetables. You can also find flaxseed oil capsules, but note that
depending on the concentration you might be popping anywhere from 2-8
capsules per day to get in the recommended dose.
Chia Seeds
The mighty seed that swells when added to liquid is a fantastic source of this omega-3. Chia seeds can be easily sprinkled into your smoothies or overnight oats.
Hemp Seeds and Hemp Seed Oil
Nature got it right when it comes to hemp seeds, which can be tossed into pancake batter
or atop an avocado toast. You may also be interested to try a
tablespoon of hemp seed oil in cold preparations such as dressings and
marinades. Typically hulled from its outer shell, hemp seeds contain
2,090 mg omega-3 fatty acids per an average 3 tablespoon serving.
Walnuts
This
toasty nut provides ample omega-3s and certainly will not result in the
same smelly belches as a fish oil supplement. Store walnuts in the fridge to preserve the healthy fats and enjoy walnuts in your grain bowl or as a crunchy soup garnish.
Wheat Germ
Alternative
flours are all the rage right now, which is why you may be seeing more
wheat germ in baking recipes. It’s not gluten-free but has benefits of
unsaturated fats and other anti-inflammatory nutrients such as vitamin E, zinc, and magnesium.
Plant Sources of EPA and DHA
If
you’re bypassing the fish counter, you can still find vegan-friendly
sources of EPA and DHA in the grocery aisles, as well as in the
supplement section. Algae are
the most well-known plant source of EPA and DHA, and have grown in
popularity over the past few years, sometimes being called “green gold.”
Now, if you’re thinking you’d never eat a green, seemingly slimy ocean
floor plant, you may be surprised to learn that it’s being added to your
juice bar drink or poké bowl under a pseudonym. Algae goes by many
names - here’s how to spot this seafaring superfood.
Seaweed or Nori
Seaweed is
a member of the algae family that is commonly used for sushi, but is
now popping up in seaweed crisps, nori snack sheets and as a seasoning
called gomasio.
Spirulina
A favorite of boutique juice bars, spirulina is
a blue-green algae commonly found in powder form, that provides a
bright green color due to its high chlorophyll content. While spirulina
does contain some EPA and DHA, it’s overall very low in fat and actually
contains more omega-6 fatty acids than can be inflammatory if consumed
in higher amounts compared to omega-3s.
Vegan Omega-3 Supplements
In
general, vegans and vegetarians can obtain a fair amount of ALA, EPA,
and DHA from food sources, however, the question of conversion remains.
For example, a person’s intake of algae would have to be much higher
than what we’re seeing in current eating patterns in the United States,
and it is important to note that some of these plant foods are high in
inflammatory omega-6 fatty acids. It’s also vital to consider that
during certain stages of life, such as pregnancy and if choosing to
breastfeed, the need for these omega-3s increases for baby’s brain and
eye development. For these reasons, supplements would certainly be
encouraged in vegans and anyone struggling to obtain adequate intake
from whole foods.
Vegan omega-3 supplements
are often sourced from algae and combined with oil, usually omega-6
rich sunflower oil, which is packaged up as a soft gel capsule. Some
supplements only contain DHA, with a typical serving of 2 capsules
supplying 500mg DHA, while others provide a combination of both
omega-3s, with a slightly lower amount of EPA than DHA. Remember than
when shopping for supplements, be sure to read the ingredient list in
full as some may contain gelatin, which would not qualify as vegan.
You can get Omega - 3- supplements from https://fas.st/7HNo3
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