Medical Questions » Diet Questions » Question No. 1235
| Question: | Many ofyour articles recommend omega-3 fsh oils. As a strict vegetarian can I assume that omega-3 oils from seeds are just as effective? |
| Answer: | Omega-3 oils are also found in flax, hemp and pump- kin seeds. You can take the first two as seed oils which you can mix into salad dressings or drizzle over vegetables - or as whole seeds, ground in a coffee grinder, then sprinkled on cereals, soups or salads.
Pumpkin seeds can also be ground, or eaten whole, again on cereals or as a delicious snack; it' s best to eat them raw, not toasted. Ideal quantities are 1 tablespoon of seed oils or 2 tablespoons of flax seeds, or 4 tablespoons of pumpkin seeds.
All these vegetarian sources of omega-3 oils contain alpha-linolenic acid. This has to be con- verted by the body into EPA and DHA, the most powerful and biologically active omega-3 fats. However, the conversion is not that great, usually less than 10 per cent. This is why omega-3 fish oils, which are a direct source of EPA and DHA, work better, especially for those who need much larger amounts, for example for people with arthritis, cardiovascular disease or mental health problems.
If you have a particular need for EPA and DHA, it' s up to you whether you' re willing to compromise by taking fish oil. |
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