2019. Copyright by Miguel Caçador Yiallourides
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Omega-3 on a vegan diet?


Skip the middle-man and go straight to the source!

We've almost all been taught as children from our parents and doctors to eat salmon twice a week more or less for those essential fatty acids that help our brain function and aid in our heart health, omega-3.


But what you haven't been told is where does the fish get their omega-3? Turns out salmon, tuna, mackerel and other omega-3 rich seafood consume algae (such as kelp or phytoplankton), which is where the omega-3 comes from. So, why eat salmon when you can go straight to the source? Fish are sentient beings, like all other animals they feel pain, fear and suffering as they are still alive for a few minutes, some for even longer periods once out of the water jumping around for their lives.


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Let me break it down to you. Omega-3 is made of EPA, DHA (long-chain) and ALA (short-chain). ALA can be found in lots of vegan food sources such as shown here.


Getting a serving of one of these foods daily is essential and shouldn't be left neglected for non-vegans and vegans alike.


Okay, but what about the EPA & DHA part of the omega-3 chain?





Turns out those can be converted from ALA within the spectacular human body!


The percentage of that conversion is widely debated and there's really only one way to find out. By getting your blood tests done. Keep consuming a serving daily, of ALA omega-3 rich foods like the ones shown above and after a few weeks do a blood analysis and find out if your body is converting enough to get all your omega-3 needs in place.


If you're still fearful of not getting enough EPA & DHA in your system then turn NOT to fish but instead as I pointed out in the beginning, to algae. There are numerous brands out there selling vegan omega-3 supplements that are fish-free and algae derived.


Myself when I used to get those supplements I'd use the brand Testa.


Fish oil, which has now turned into a multi-billion industry may not be as healthy as you may thought.


The American Heart Association evaluated the benefits of fish oil and oily fish (salmon, tuna etc.) towards mortality and heart health and found no benefits at all.



In conclusion, Dr. Michael Greger of NutritionFacts.Org still recommends taking 250 mg daily of pollutant-free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA) to be on the safe side.  



References: https://www.barebiology.com/pages/krill-oil-vs-fish-oil-vs-cod-liver-oil-vs-algae-oil

https://www.ncbi.nlm.nih.gov/pubmed/24261532

https://nutritionfacts.org/2018/02/20/the-risks-of-fish-oil-supplements/

https://nutritionfacts.org/video/is-fish-oil-just-snake-oil/