By: Jocelynn Thomas

Dear NG: I’ve heard the buzz about Omega-3 fatty acids, but I’m a vegetarian and don’t eat fish. Are there any other ways to incorporate these beneficial fats into my diet?

Omega-3 fatty acids are essential, meaning the body does not produce them innately, and therefore must be obtained from the diet. Research shows that the average American intake of omega-3 fatty acids is suboptimal, meaning most of us are deficient. Conversely, the majority of the U.S. population greatly exceeds the recommended amount of omega-6 fatty acids, sources of which are found in vegetable oils used in processed and fried foods, including chips and salad dressings. One teaspoon of corn oil, for example, satisfies the daily omega-6 requirement; however the typical American consumes 10-20 times that amount. So by sitting down with a bag of Fritos, you are guaranteed to exceed your daily recommendation, very easy to do in today’s “Supersized” society.

For those who avoid seafood for whatever reason, be you vegetarian, allergic or just not into the taste of fish, few non-supplemental options exist. Using the following information, I encourage you to consider the best options for obtaining essential fatty acids in your daily diet, based on personal preferences, ethics and health status. Nutrition is not necessarily a one-size-fits-all science.

For starters, plant-based omega-3 fatty acids, such as flaxseed oil, tend to be poorly converted to the biologically active form of omega-3s known as EPA (eicosapentaenoic acid), and even less efficiently converted to DHA (docosahexaenoic acid), a major structural fat in the human brain and retina, along with serving other crucial roles (too many to expand on in this article). Briefly, so you get the picture, DHA is said to represent about 97 percent of all omega-3 fats in the brain and 93 percent in the retina. If you are deficient, which most of us are, we can expect our brains are not working to full capacity, and we may not be seeing things as clearly either as a result.

That said, the challenges of avoiding marine sources of omega-3s are two-fold: the conversion to usable forms is less from plant sources, and obtaining a beneficial amount would require ingestion of too many fat calories. So, where does this leave us?

Fish oil supplements are available from multiple manufacturers, but as I recommend with everything, you must read labels … consumer beware! You want to make sure the supplement is free of environmental contaminants such as methyl mercury, and a low quality product is likely diluted with cheap fillers and oils, such as soybean. Although higher quality supplements may cost more, you usually get what you pay for; and considering the long-term benefits,

I say it is worth it. The advantage of fish oil supplementation is that it contains both beneficial elements of omega-3 fatty acids, DHA and EPA. Strictly vegetarian sources are derived from a strain of algae known as Crypthecodinium cohnii, and provide DHA but lack EPA. A plant-based source providing smaller amounts of EPA is seaweed, found in sushi, types of which include kelp, laver and wakame.On the food industry horizon, new omega-3 fortified products are being showcased on the market. These may provide some supplementation, however consumers must be aware of the amount each serving supplies, in order to meet daily requirements. I believe some is better than none, but optimal is best. As a result of these new innovative products, including omega-3 fortified oils, eggs, pasta, milk, meat and poultry, individuals may be able to better meet the fatty acid recommendations than were envisioned years ago. The American Heart Association currently recommends the consumption of two servings of preferably oily fish (i.e. salmon or anchovies, not fried!) per week, which equates to 400-500 mg EPA+DHA daily. For those with known coronary heart disease, the recommendation increases to one gram daily.

For those concerned with environmental contamination of seafood, this is a legitimate matter that needs to be addressed. Although debate exists, studies show that farm-raised fish tend to be higher in contaminants such as mercury and polychlorinated biphenyls (PCBs) vs. wild caught. New research is focusing on ways to minimize contaminants in farm-raised fish, and establishing consistent methods for consumption advice. In the meantime, try to avoid shark, swordfish and king mackerel; keep in mind albacore (white) tuna has more mercury than canned light tuna, and removing fish skin can help reduce consumption of environmental toxins.

Lastly, I do not want to minimize the importance of another omega-3 fatty acid, alpha-linolenic acid (ALA), sources of which include flaxseeds, walnuts, soybeans, pumpkin seeds, canola and olive oil, and in smaller amounts, leafy greens such as kale. Research highlights the cardioprotective and so many other benefits of consuming the healthy fats covered in this article. The key, as with everything, is being aware and striving for balance, not just nutritionally, but in all aspects of your life. I know, easier said than done. Give it a try.