Page 65 - Vegan Food & Living (February 2020)

The Scientific Advisory Committee on

Nutrition in the UK recommends 500
milligrams of long-chain polyunsaturated fatty
acids (EPA and DHA) per day. It’s hard to say
how much ALA you need to reach this target
as it depends on how well your body converts
it. (See the table at the bottom of the page.)

Heart health
Many studies have suggested that omega-3
fats have multiple beneficial effects on heart

health. Having plenty in your diet may reduce
the risk of heart problems such as arrhythmia,
heart attacks, ischaemic heart disease and
other cardiovascular diseases by altering the
cell membrane of heart cells. There are also
studies to suggest that diets high in omega-3
can reduce the risk of developing fatty plaques
(atherosclerosis) on the inside of blood
vessels, which increase the risk of heart attack,
stroke, blood clots and high blood pressure.
While these results are promising, more
research is needed to be sure of the effect of

omega-3 on the cardiovascular system.
Anti-inflammatory effects

Many diseases have an inflammatory aspect,
including rheumatoid arthritis, asthma,
levels of DHA are seen in the brain cells of Fish don't produce irritable bowel syndrome, Crohn’s disease,
individuals with neurodegenerative diseases ulcerative colitis, atherosclerosis, obesity and
such as Alzheimer’s, suggesting there is still a autoimmune disease. Chemical messengers
lot that is not understood about DHA’s role. omega-3, they get it from called cytokines tell the body that it needs to

EPA and DHA can also be obtained directly mount an inflammatory response to protect
from some types of algae and vegan algae- the algae in their diet! itself. This is usually in response to bacteria,
based omega-3 supplements are available. viruses or injury, but sometimes there is no
Fish don’t produce their own omega-3, but obvious cause, such as in the case of many
obtain it from these algae in their diet! How much do we need? autoimmune diseases. Studies have shown

The algae used for omega-3 supplements In the UK, there is no specific recommended that EPA and DHA are able to block these

are usually grown in controlled conditions amount for omega-3s for the general chemical messengers and may be beneficial in

away from the sea so that it doesn’t interfere population, instead we are mostly warned to reducing the inflammation of various diseases.
with the marine ecosystem and doesn’t impact cut down on the ‘bad’ saturated fats found in
on fish stocks or their natural food source. meat, dairy and processed foods. The World Final word

This means it is a more environmentally- Health Organisation says our omega-3 intake Omega-3 is essential in the diet, whether

friendly choice than fish oil and is also should make up 1-2 per cent of our total you choose to have a food source of ALA
free from the pollutants, polychlorinated energy intake for the day. For most women, or add direct sources of EPA and DHA
biphenyls, dioxins and mercury that can be that means 2.0-4.4 grams of ALA a day and from algae supplements. Having a diet

found in fish and fish products. for men, 2.5-5.5 grams. high in omega-3s may help protect against

cardiovascular disease, inflammatory
Try to include at least one of the following each day: diseases and even neurodegenerative
diseases such as Alzheimer’s.
Food One daily portion grams of ALA
Flaxseed (linseed) oil 2 tsp 7.5 DR JUSTINE BUTLER,
SENIOR HEALTH
Ground fl axseed 2 tbsp 3.2 RESEARCHER &
WRITER, VIVA!
Rapeseed oil 2 tbsp 2.5
Viva!Health is part of vegan
Hempseed oil 1 tbsp 3.1 charity Viva! It monitors scientifi c research linking
Hempseed 2 tbsp 1.7 diet to health and provides accurate information on
which to make informed choices about the food
Walnuts 8 halves (28g) 2.5
you eat. www.vivahealth.org.uk
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