Omega-3 fatty acid-deficiency may be common among vegetarians The many health benefits of a vegetarian diet have been well documented, including reduced risk of cardiovascular disease, some types of cancer; osteoporosis; diabetes; and many other conditions. We strongly support the vegetarian diet and lifestyle. In this report, however, we discuss a surprising, newly uncovered nutritional deficiency that could be plaguing vegetarians across the country. Background Past and present research suggests that vegetarians may be deficient in a critical and essential nutrient identified as omega-3 fatty acid. Lower proportions of omega-3 fatty acids are found in the blood of vegetarians compared to omnivores (meat and vegetable eaters), note researchers from the Department of Food Science, RMIT University, Melbourne, Victoria, Australia. In a study by scientists from the Research Institute of Nutrition, Bratislava, Slovakia, the plasma profile of fatty acids was examined in a group of children consisting of seven vegans, 15 lactoovovegetarians and 10 semivegetarians. * The children were 11 to 15 years old and the average period of alternative nutrition was 3. 4 years. The results were compared with a group of 19 omnivores. Values of omega-3 fatty acids in lactoovovegetarians were identical to those of omnivores whereas they were significantly increased in semivegetarians consuming fish twice a week. Due to the total exclusion of animal fats from the diet, vegans had significantly reduced values of omega-3 fatty acids. The problem seems to be that the major sources of omega-3 fatty acids in the American diet are cold-water fish such as salmon, tuna, sardines, mackerel and flax oil. Obviously, seafood is not an option among such persons. And many vegetarians consume foods very high in omega-3 fatty acid antagonists, such as sunflower and safflower oils, and very little flax seed oil. So beneficial are such diets that even with this deficiency, they are excellent for human health. Yet, while vegetarian diets are great, health-conscious individuals can make them even better by addressing omega-3 fatty acid deficiencies. A diet dominant in omega-6 fatty acids, and all but devoid of omega-3 fatty acids causes a disproportionate amount of omega-6 fatty acids to accumulate in both animal and human tissues. Recent research all but blames this gross disproportion to the genesis of modern degenerative diseases including arthritis, cancer, heart attack, and stroke. Despite the trace amounts of omega-3 fatty acids present in vegetable foods, vegetarians have also been found to consume more omega-6 fatty acids in proportion to omega-3 than omnivores. This is probably due to the fact that vegetarians consume more omega-6 fatty acid-dominant grains as a staple to their diet than do omnivores. Omega-3 fatty acids have traditionally been supplied in the diet by deep water fish, unrefined vegetable oils, green leafy vegetables, sea vegetation and through free-range animal meats. Unfortunately with the industrial revolution, and consequently, the mass refinement of foods, delicate omega-3 fatty acids are either destroyed, transformed to toxic compounds in processing, or purposely removed to avoid spoilage of shelf-dated foods.  Omnivores are also subject to omega-3 fatty acid-deficient diets, but
to a slightly lesser extent. Ironically, when livestock are allowed to range-free
and forage for their food they ingest vegetable matter containing
some omega-3 fatty acids. Over time, the omega-3 fatty acids become
concentrated in the animals tissues. When consumed, omnivores
unwittingly derive the benefit of the concentrated omega-3 fatty acids in
the animal meat. This seeming advantage is becoming less of a factor as
animals are kept penned up and grain-fed on demand in order to fatten
the animal up for market. Fatty acids in grains are primarily of the omega-6
variety. Omega-6 fatty acids are supplied in the diet at a percentage of
95 percent compared with only
five percent in the diet as
omega-3 fatty acids. The
optimal ratio should be 50
percent as omega-6 and 50
percent as omega-3 fatty acids.
Health Implications In spite of the many benefits to be derived from vegetarian diet, individual vegetarians may be at higher risk for ailments caused by an omega-3 fatty acid deficient diet. These include:
This information is critical to women of childbearing age and those who are pregnant. Lower levels of omega-3 fatty acids are also found in the milk of vegetarian mothers as well as the red blood cells of their infants compared to infants of omnivorous mothers or those bottle-fed on cows milk formula. As a consequence, infants born to vegetarian mothers are likely to have lower stores of omega-3 fatty acids. Due to the importance of omega-3 fatty acids in the development of visual acuity in infants, subtle effects on visual function may occur in the deficient infant. Omega-3 fatty acids are required for the normal development of the retina and central nervous system, notes Dr. Thomas Sanders, of the Nutrition, Food and Health Research Center, Kings College London, United Kingdom. The developing fetus obtains omega-3 fatty acids via selective uptake from the mother's plasma. However, there are greater proportions of omega-6 fatty acids and lower proportions of omega-3 fatty acids in vegetarians compared with omnivores. Lower concentrations of the omega-3 fatty acid docosahexaenoic acid (DHA) have been observed in blood and artery phospholipids of infants of vegetarians. We know from primate studies that animals with altered visual function tend to have a high ratio of omega-6 fatty acids to alpha-linolenic acid (the major omega-3 fatty acid). Thus, it would be prudent to recommend diets with a higher intake of omega-3 fatty acids and curbing excessive intakes of omega-6 fatty acids, says Dr. Sanders. The role of omega-3 fatty acids in health and nutrition is paramount. In addition to providing the body with energy, omega-3 fatty acids function in the body as components of nerve cells, cellular membranes, and hormone like substances responsible for thousands of life-sustaining duties including:
A vegetarian diet has been scientifically proven to prevent and possibly reverse some diseases of modern man. However, due to radical changes in food processing, manufacturing and dietary shifts, vegetarians have been found to be more deficient in essential omega-3 fatty acids than their omnivorous neighbors. This may predispose vegetarians to a variety of health ailments. The ultimate vegetarian diet should include a high quality source of omega-3 fatty acid, such as fresh flaxseed oil in order to avoid omega-3 fatty acid deficiency and to provide an optimal balance of omega-6 to omega-3 fatty acids in the diet. An all-natural vegetable source of omega-3 fatty acid, found in greatest abundance in flaxseed oil, may help to prevent and alleviate nutritional deficiency in vegetarians as well as omnivores. The good news for vegetarians is that the omega-3 fatty acid derived from vegetable sources such as flaxseed oil is dietary essential. That is, once vegetable omega-3 fatty acid alpha-linolenic acid (also known as ALA) is ingested, the types of omega-3 fatty acids found in seafood can be formed in the body. This is good news for vegetarians. In other words, it is not necessary for vegetarians to resort to consuming animal meats or fish oil supplements to obtain the health benefits of nutritionally required omega-3 fatty acids. The challenge is getting enough essential omega-3 fatty acids required for optimal health. The absolute best choice is unrefined, fresh, organic flaxseed oil. Flaxseed oil contains more omega-3 fatty acid than any other source at a whopping 55 percent! Citing the potential for lower blood lipid levels of omega-3 fatty acids in vegetarians, the American Dietetic Association has advised that, ³it is recommended that vegetarians include a good source of ALA in their diet. ² The ADA goes on to list flaxseed oil as the richest source of ALA. The high amount of omega-3 fatty acid in flaxseed oil will help to balance out the excessive omega-6 fatty acids prevalent in the American diet. The recommended dosage of flaxseed is from one to two tablespoons a day. However, to receive the most benefit, consumers should make a conscious choice to remove extraneous sources of omega-6 fatty acids from the diet, such as refined foods, grocery-store oils and salad dressings high in omega-6 fatty acids. It would be prudent for vegetarians to use flaxseed oil, which has a very high percentage of omega-3 fatty acid as the basis for salad dressings and in baking, instead of sunflower, corn, safflower, and soy which have a poor ratio in comparison.  How to Find the Best Regular and Lignan Flax Oil
Be sure the company that produces your flax is M. A. D. about fresh lignan flax oil. Heres what to look for when it comes to being M. A. D. about fresh flax: This service is called Fresh ExPress and it guarantees you the absolute freshest flax oil anywhere. You will find this type of extremely high-quality lignan-rich flax oil in the refrigerator sections of natural health centers nationwide. References: 1. KrajcovicovÆ-KudlÆckovÆ, M. , et al. Plasma fatty acid profile and alternative nutrition. Ann Nutr Metab, 1997;41(6):365-370. |