Titus Perry
09/07/2024
The debate of plant-based vs animal-based is ongoing on the internet, and there is a myriad of variations to each way of eating. One of the primary focal points worth mentioning is in how each eating pattern contributes to overall micronutrient and fatty acid intake. There is stark difference in the type and bioavailability of various micronutrients and fatty acids between plant and animal products. Omega 3's are one such example, and though I am not looking to spark debate on which diet is superior as it can vary depending on the individual in question (though I certainly have my preference), I am looking to help establish a clearer understanding of why one can be superior to the other depending on the situation and the nutrients in question.
What are plant-based omega 3's?
Plants are known for being chockful of micronutrients, phytonutrients, fiber, and so on. Some are also known for possessing high amounts of one type of essential fatty acid known as omega 3 fatty acids. There are 11 types of omega 3's in total and the 3 most important are ALA, DHA, and EPA. The overwhelming majority of omega 3 carrying plants contain the ALA form, also known as Alpha linolenic acid. ALA has been found in high concentrations in...
Flaxseeds and flaxseed oil
Chia seeds
Canola oil
Algae oil
Edemame
Walnuts
What are animal-based omega 3's?
Animal products have been a central part of the human diet for eons. Most hunter gatherer societies even to this day get a great deal of their macro and micronutrient intake through animal sources, whether this be with organ meat, muscle meat, cartilage and other soft tissues, skin, or bones. One of the areas in which animal products shine is in the type and amount of omega 3's present in them, which always come in the forms of EPA (eicosapentaenoic acid) and DHA (Docosahexaenoic acid). EPA and DHA are complementary and often present together, excellent sources of these include...
Sardines
Mackerel
Anchovies
Caviar
Grass finished beef
Eggs
EPA & DHA vs ALA
With place of origin differing between these fatty acids, there's reason to assume they may function differently in the human body, and that assumption would be correct. The human body is incredibly versatile, adaptable, and resourceful, but not quite perfect. It may have trouble processing certain materials even if those materials can provide benefit to it otherwise. This is the case with ALA fatty acids, as little of it can be used by the body in its original state and must be converted into more usable forms like EPA and DHA. The problem arises when you learn that the human body's conversion rate of ALA into DHA and EPA is quite low, and that these two are responsible for the majority of the benefits attributed to omega 3's https://shorturl.at/wf4kd.
Though, this isn't to say that ALA doesn't have its place. But it is highlighting a natural preference our bodies tend to have. EPA and DHA are processed more efficiently and have greater physiological activity by comparison. ALA has been shown to benefit heart health, support good growth and development, and even benefit vision, so I am not being dismissive of the good plant-based omega 3's provide. However, the research is clear regarding the importance of utilizing bioavailable nutrients that the body can get the most out of with the least amount of effort. In this regard, EPA and DHA omegas display clear superiority for most people.
What do omega 3's do?
The beauty of fatty acids for human and animal health is substantial. From managing chronic inflammation, calming the immune system, reducing severity of allergies, protecting the skin from sun damage, boosting fertility, and more. They can even lower triglycerides, protecting your cardiovascular health as a result and lessening your risk of atherosclerosis. Omega 3's have small yet measurable effects on boosting HDL (high density lipoprotein) cholesterol and slightly lowers LDL (low density lipoprotein) cholesterol https://shorturl.at/Ftn7T.
Adequate dietary or supplemental intake of these fats is essential as the human body doesn't produce its own omega 3 fatty acids, nor does it produce its own omega 6 or 9 fatty acids either. Appropriate ratios of these nutrients are as important as how much of each you get individually. Due to modern dietary patterns observed in most populations, over consumption of omega 6 is common while omega 3 is severely lacking. Omega 6's stimulate the immune system which when left unchecked due to inadequate omega 3 intake, can cause heightened inflammation throughout the body on an ongoing basis. Stimulation of the immune system is needed to handle pathogens, toxins, etc., though chronic stimulation has a host of negative effects making you more susceptible to cardiovascular disease, autoimmune disease, and even cancer over time.
How much omega 3 do you need?
The answer to exactly how much omega 3 is needed varies from person to person and depending on who you ask you can come to very different conclusions. Many organizations recommend adults use 250-500mg/day, whereas others recommend up to 1.5g/day, and doses are considerably higher for more active populations and those looking to manage and treat illness. Consider that a single can of sardines (4 ounces) typically nets about 1800mg of the nutrient, and it's been found that such fish can be consumed daily in healthy individuals with no adverse effects. It is also worth noting that blood levels of the nutrient take several months to reach adequate levels in omega 3 deficient populations. Daily consumption of high omega 3 foods and supplements may be helpful in supporting these figures and your overall health long term, though this should be discussed with your primary care physician beforehand or a registered dietitian to assess what would be appropriate for you if you suspect your omega 3 intake could use a boost.
I will always advocate for sourcing as much of your nutritional requirements from whole foods over supplements. Sardines, Mackerel, and wild game meats are the tastiest in my opinion and provide substantial amounts of omega 3's as well as a whole host of other nutrients the body relies on. Caviar is an even more concentrated source though is certainly an acquired taste. Plant sources like ground flaxseeds, algae oil, and chia seeds are a favored plant source for many (me included). As stated above, plant omega 3's have their own set of benefits and plant foods still support good health for a variety of other reasons, so they are still an important part of healthy eating for many.
Final thoughts
I strongly believe obtaining this vital nutrient from the above-mentioned sources are the healthiest option, there is less concern for contamination, and they come with the other fatty acids and nutrients in their ideal amounts and ratios to ensure they are processed most efficiently. There are reliable omega 3 supplements out there, simply be discerning with regards to where the product is sourced and how it is processed. Again, consult with your physician or dietitian for support.
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