About Fish Oil Replacement Alternative for Vegans

Fish oil has historically had more benefits to be realized, especially for those with low seafood consumption. What are the advantages possessed by fish oil? Then what is the successor to the vegan alternative that does not consume animal foods including refined results of fish?

Types Of Fatty Acids On Fatty Food

The fatty acid constituents of fat food can be divided into two groups, namely the saturated fatty acids (have no double bonds) and unsaturated fatty acids. Not saturated fatty acids can be divided into saturated fatty acids are not single (mono unsaturated fatty acids MUFA,) which has one double bond and not saturated fatty acid (poly unsaturated fatty acids, PUFA) that have more than one double bond.

Not saturated fatty acids are also grouped by the position of the first double bond, which is calculated from the end methyl. On the basis of this grouping we know fatty acid omega-6 (n-6) and omega-3 (n-3), which despite its name the same omega but have different properties.

If each omega relate gratitude as one family, then any that have some type of omega fatty acids are not saturated as members of his family. Acid alpha linolenic acid (prepared by 18 carbon atoms and 3 double bonds) is the parent of the fatty acids omega-3 group. From the acid alpha linolenic acid (ALA) was formed members of the omega-3 fatty acids with chains longer eicosa pentaenoat acid (EPA, compiled by a 20 carbon atoms and 5 double bonds) and Docosahexaenoic acid (DHA, composed by 22 carbon atoms and 6 double bonds). In the meantime, linoleic acid (LA, composed by 18 carbon atoms and 2 double bonds) is the parent of the omega-6 fatty acids and can be converted into arakhidonat acid (ARA, compiled by a 20 carbon atoms and 4 double bonds) that is a member of omega-6 fatty acids with longer chain (table 1).

ALA and LA are the essential fatty acids, which can not be disintesa by the body so it must be obtained from the food consumed. Our bodies can easily synthesizes a FIG from LA while the process of synthesis of EPA and DHA from ALA last more difficult. Although laboratory testing shows that ALA can be converted into EPA and DHA, EPA then becomes a test on humans demonstrate that the process is difficult to occur in the human body. We cannot expect the body to EPA and DHA consumption would increase if ALA improved. For this reason, some researchers put groups of EPA and DHA essential fatty acids.

The role of Omega-3 and Omega-6 for health

In the body, omega-3 and omega-6 run the opposite function. A Diet rich in omega-3s benefit health important for, among others, lowering blood cholesterol levels, avoid the blockage of blood vessels by preventing the occurrence of blood clotting chips, reducing the risk of diabetes mellitus, high blood pressure, cancer, skin diseases and help enhance the durability of the body, as well as instrumental in the growth and development of the fetal brain. Of the three omega 3 fatty acid, ALA, EPA and DHA, the role of the EPA and DHA are more prominent in maintaining the health of the body compared to ALA. Conversely, a diet rich in omega-6 influence contrary to the omega-3, such as increased blood pressure, trigger inflammation, blood clotting and stress as well as causing insulin resistance.

Table 1. The family of omega-3 and omega-6

To obtain the best health conditions, then the amount of omega-6 should be limited and that consumed omega-3 consumption should be improved. In the right amount, the work of omega-3 and omega-6 will support each other in maintaining the health of the body. Ideally, the ratio of omega-6 and omega-3 consumption ranged from 1: 1 to 4: 1. From here can be understood, that consumption of omega-3 supplements will not benefit much if the amount of the consumption of omega-6 is not limited.

The required amount of ALA is at least 2200 mg day program. Meanwhile, a total of EPA-DHA daily are needed is at least 650 mg with a minimal amount of EPA and DHA 220 mg each day program. In pregnant and breastfeeding, EPA-DHA daily needs at least 650 mg but still needs at least his ride into DHA at least 300 mg per-day.

Fish Oil, What Are The Benefits?

Fatty acids in fish oil is made up of three types, saturated fatty acids, monounsaturated fatty acids not saturated fatty acid and not saturated bottomed. The ratio between saturated fatty acids and saturated fatty acids are not in fish oil is about 1: 3.

Fish oil is rich in omega-3s, especially EPA and DHA. Bearing in mind that the body is difficult to change the ALA into EPA and DHA, the presence of EPA and DHA in bulk is one of the advantages of fish oil.

Fish Oil Replacement Alternative For Vegetarians

Fish oil and fatty fish such as salmon, tuna, high, mackerel, and sardine is a source of omega-3 EPA and DHA are excellent. In addition, EPA and DHA can be obtained from low-fat red meat, liver, brains and eggs and in very small quantities in dairy products. A little the EPA can be found in seaweed.

In the vegetable oil, not found the presence of EPA and DHA. Most vegetable oils contain varying amounts of ALA (Figure 1). Given the amount of ALA is converted into EPA and DHA very little, then fulfillment needs of EPA and DHA is becoming an issue for vegetarians.

Picture 1. Fatty acid composition in some fatty oils

Due to the conversion of ALA to EPA and DHA is very low, then the vegetarians should consume amounts of ALA greater than normal people. If a normal person consumes 2,200 mg ALA per-day then the vegi consume ALA of 4400 mg day program. Vegetarians are also advised to consume the EPA-DHA supplement made from algae.

Type of vegetable sources of ALA to be consumed as well to be aware of. Because vegetable oils are usually rich in deposits of omega-6, choose the oil rich in omega-3 (ALA) but low in omega-6, so that the ratio of omega-6 and omega-3 remain low. Flax meal and flaxseed oil is the best source of ALA to the amount of omega-6 are very low. As many as 4 teaspoon flax meal or 1 tsp flaxseed oil provides 2286-2470 mg ALA. Canola oil is a good source of ALA and also have a ratio of omega-6: omega-3 an ideal (2: 1). Nuts are also a source of ALA. The fruits blueberries and raspberries as well as green vegetables also contain less omega-3.

Some sources of vegetable ALA should be consumed sparingly because although it contains high amounts of ALA but also contain omega-6 in number a few times higher than the content of ALA in it. For example it is walnut and walnut oil, and soy oil.