With so many benefits to our health, can omega-3 fatty acids also be healthy for the planet? What’s the best sustainable source of omega-3 fatty acids? These options prove the search is over.
The statistics are startling: There are nearly 500 “dead zones” in our oceans; the Great Barrier Reef is on the brink of collapse; fish stocks are at their lower point in history; and much of the oceans’ pollution — an astounding 80 percent, according to UNESCO — comes by way of agricultural run-off, discharge of nutrients and pesticides and untreated sewage including plastic. Experts warn that by 2050 pieces of plastic could outnumber all of the fish in the oceans.
This pressure on our marine environment is making fish more scarce for communities that depend on them as a key food source. It’s also making what’s available more prone to toxicity — heavy metals and microplastics as well as parasites and antibiotics (in the case of farmed fish). Still, fish have long been touted as the healthiest meat — leaner than red meat and pork and one of the most abundant sources of omega fatty acids. We need these fatty acids in our diet to support brain, skin, and joint health and to prevent disease. But relying on fish is no longer the sustainable or healthiest choice. What should we eat instead to get these important fats?
What are omega fatty acids?
There are two major types of polyunsaturated fatty acids recommended for humans: omega-3 and omega-6 fatty acids. These differ from other types of fat common in the diet, such as saturated and monounsaturated fatty acids.
Omega-3 fatty acids, sometimes referred to as “n-3s,” are most commonly found in fish, as well as plant-based sources such as flax seeds. There are three key omega-3 fats: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in flax and chia seeds. You can also find it in dark leafy greens like kale and spinach. EPA and DHA are found in algae and fish oil.
Omega fatty acid benefits
Omega-3 fatty acids “regulate the brain’s functions and help fight off memory decline,” says Vanessa Rissetto, MS, RD, CDN, and co-founder of Culina Health. This makes omega fatty acids even more important as we age. They’re also linked to positive mental health and a reduced risk of depressive symptoms and brain fog.
Studies have also linked higher levels of omega fatty acids in the blood to reduced risk of heart conditions. Even when they’re vegetarian sources, they’re connected to positive cardiovascular, pulmonary, immune, and endocrine functions, too.
Consuming 1,000 to 1,200 milligrams of DHA-rich algae oil daily may help in reducing triglyceride levels by as much as 25 percent, according to clinical studies. A peer review of 13 trials found a connection between omega fatty acid intake and a reduced risk of dying from a heart attack.
Omega fats are also linked to a reduced risk of age-related macular degeneration (AMD) and other eye conditions. A higher intake of EPA and DHA specifically, may prevent or delay onset of AMD. Inflammatory conditions showed positive results with omega fatty acids. Conditions including arthritis, colitis, and asthma, all have shown receptivity to the anti-inflammatory benefits of omega fats.
Like omega-3s, omega-6 fatty acids help to reduce the risk of heart disease, reduce cholesterol levels, and may also help reduce the risk of certain types of cancer. Omega-6 fatty acids are more abundant due to the widespread use of oils such as canola and safflower. Most people who consume a Western diet get plenty of omega-6s. But, often, they don’t get enough omega-3s.
Fish-free omega fatty acids
In the pursuit of healthy omega fatty acids, fish aren’t the only source; one tablespoon of flaxseed oil contains more than seven milligrams of omega fats. An ounce of chia seeds contains about five milligrams. For walnuts, it’s 2.5 milligrams — about the same for whole flax seeds versus the pressed oil.ALA is most prevalent in fatty plant foods such as flax seeds, chia seeds, walnuts, canola, and soybean oils. But when it comes to DHA and EPA, those predominantly come from marine sources.
Algae oil — the omega-rich food fish eat to get their omega fats — provides the richest sources of omega-3 fatty acids, including DHA and EPA. And algae happen to be among the most sustainable, too.
Bypassing the fish and going straight to the oil in algae has shown a number of benefits in clinical trials. In one study, the nutrient profile in algae oil proved to be the same as cooked salmon. It also demonstrated a positive impact on blood levels of DHA — the same as fish oil.
Not only is going straight to the source more efficient when it comes to health but algae oil can be grown in controlled settings much easier than fish. Scientists are able to select for omega fatty acid profiles, choosing the most nutrient-dense options. As algae reach maturity faster than fish, this also makes them a more sustainable source for omega fatty acids.
These controlled environments can also mean a cleaner omega fatty acid profile, removing the risk of heavy metals and microplastics, which accumulate in the fats in fish in the wild. While some scientists are replicating the high-omega environments in lab-grown fish without the risk of the toxins, the technology and accessibility are still a long way off.
Second to algae is the tiny flax seed. It’s long been touted as a healthy fish-free source of omega-3 fatty acids. Beyond the seeds for food, the plant is made into fabrics, linseed oil, twines, ropes, and briquettes for heating. Flax is one of the most sustainable crops on the planet. It is grown with less water and pesticide use than cotton, the most heavily sprayed agricultural crop.
Flax is a rare crop in that it doesn’t require irrigation, reducing the water needs and resources involved in crop irrigation. It’s also an easy crop to rotate, leading to improved soil health. The plant is naturally one of the most pest-resistant crops, reducing the need for pesticides. This is also why flax products may be easily certified organic.
Chia seeds are another sustainable source of omega fatty acids. Like flax, the tiny chia seed requires less water than some conventional crops. It also uses less fertilizer, is no-till, and is a great candidate for crop rotation. Chia is also beneficial to bees and other pollinators as a source of food.
Best sustainable omega fatty acid supplements
It’s not always feasible to get omega-3 fats from diet alone. And, considering the sustainability and health benefits of algal oil, supplements provide superior benefits. Here are the best sustainable omega fatty acid supplements available.
Nordic Naturals Vegan Omega-3
The best-selling vegan algae oil in the U.S., this dietary supplement is derived from microalgae and is rich in EPA and DHA. Known for its fish oils, Nordic Naturals submits everything to third-party testing, surpassing international purity standards. The brand claims it has always been at the forefront of sustainable and ethical practices through science and innovation.
This pure marine algae oil supplement adheres to strict quality standards. It also contains DPA oil, which supports EPA efficiency. According to the brand, its mercury-free algal oil is sustainable by reducing the pressures fisheries put on the oceans.
iwi Algal Oil
iwi’s algal oil supplements are made with sustainably farmed algae, and provide 50 percent more absorption than fish oil. According to iwi, its nannochloropsis algae oil is “the only known source in the world that is available in a polar lipid form, with both phospholipids and glycolipids, thus making it highly soluble in water and easily absorbed by the human body.” This means your body is able to absorb more of the oils in iwi and reap the most omega-3 benefits. Sustainably sourced, and available in sustainable paper packaging.
Garden of Life Minami Algae Omega 3 Vegan DHA for Brain and Eye Health
Garden Of Life is a champion of slow manufacturing processes and organic ingredients. It touts a transparency and traceability commitment with all of its products. Its DHA-focused algal supplement boasts a rich source of microalgae. Its climate pledge includes sustainability certifications that help to support the natural world.
Flora – Udo’s Choice, Omega 369 Oil Blend, Brain Health
This liquid blends flax,sunflower, sesame, and evening primrose seeds, with coconut, rice, and bran to deliver a fatty acid-rich supplement that can be added to soups, salads, and yogurt, or taken on its own. Non-GMO, vegan, and bottled in recyclable glass, Udo’s Blend is made exclusively with sustainable, plant-based ingredients and a commitment to quality and supporting certified organic farmers.
Related on Ethos:
Kwa sababu ya faida nyingi za afya, omega-3 inaweza kuwa na athari nzuri kwa afya ya binadamu? Ni chanzo gani bora cha kudumu cha asidi za mafuta za omega-3? Chaguzi hizi zinaonyesha kwamba utafutaji umekwisha. "Hata hivyo, kuna takriban maeneo 500 ""ya wafu"" katika bahari zetu; Barrier Reef Kuu iko karibu kuanguka; hifadhi za samaki ziko katika kiwango cha chini zaidi katika historia; na uchafuzi mwingi wa bahari - asilimia 80 ya kushangaza, kulingana na UNESCO - hutokana na maji ya kilimo, kutolewa kwa virutubisho na dawa za kuua wadudu na maji machafu yasiyosafishwa, ikiwa ni pamoja na plastiki." Wataalamu wanasema kwamba kufikia mwaka 2050 idadi ya vipande vya plastiki itazidi idadi ya samaki wote walio baharini. Mfumo huu wa uhifadhi wa samaki unafanya samaki kuwa nadra zaidi kwa jamii ambazo zinategemea samaki kama chanzo muhimu cha chakula. Pia ni kufanya nini inapatikana zaidi ya hatari ya sumu - metali nzito na microplastics kama vile vimelea na viuavijasumu (katika kesi ya samaki wa kilimo). Hata hivyo, samaki wamekuwa wakitangazwa kwa muda mrefu kuwa nyama yenye afya zaidi - isiyo na mafuta kuliko nyama nyekundu na nguruwe na mojawapo ya vyanzo vingi zaidi vya asidi za mafuta za omega. Tunahitaji asidi hizi za mafuta katika chakula chetu ili kuunga mkono afya ya ubongo, ngozi, na viungo na kuzuia magonjwa. Lakini kutegemea samaki si chaguo linaloweza kudumu au lenye afya zaidi. Tunapaswa kula nini badala yake ili kupata mafuta hayo muhimu? Asidi za mafuta za omega ni nini? Kuna aina mbili za asidi za mafuta zisizo na unyevu ambazo zinapendekezwa kwa wanadamu: asidi za mafuta za omega-3 na omega-6. Hizi hutofautiana na aina nyingine za mafuta yanayopatikana kwa kawaida katika chakula, kama vile asidi za mafuta zilizojaa na zisizo na mafuta. Omega-3 fatty acids (N-3s) ni aina ya mafuta ya omega-3 ambayo hupatikana katika samaki na pia katika mimea kama vile mbegu za kitani. Kuna aina tatu za mafuta ya omega-3: asidi ya alpha-linolenic (ALA), asidi ya eicosapentaenoic (EPA), na asidi ya docosahexaenoic (DHA). ALA hupatikana katika mbegu za chia na lin. Pia unaweza kuipata katika mboga zenye majani ya kijani-kibichi kama vile kale na mchuzi. DHA na EPA zinapatikana katika mafuta ya samaki na mwani. "Omega-3 fatty acids ""kuongoza kazi ya ubongo na kusaidia kupambana na upungufu wa kumbukumbu,"" anasema Vanessa Rissetto, MS, RD, CDN, na mwanzilishi mwenza wa Culina Afya." Hii inafanya asidi za mafuta za omega kuwa muhimu zaidi kadiri tunavyozeeka. Pia zinahusiana na afya nzuri ya akili na kupunguza hatari ya dalili za kushuka moyo na ukungu wa ubongo. Uchunguzi pia umehusianisha viwango vya juu vya asidi za mafuta ya omega katika damu na kupunguza hatari ya magonjwa ya moyo. Hata wakati wao ni vyanzo mboga, wao ni kushikamana na chanya moyo, mapafu, kinga, na kazi endocrine, pia. Kwa mfano, kutumia milligrams 1,000 hadi 1,200 za mafuta ya mwani yenye DHA kila siku inaweza kusaidia kupunguza viwango vya triglycerides kwa asilimia 25, kulingana na utafiti wa kliniki. Uchunguzi wa utafiti wa miaka 13 uligundua uhusiano kati ya ulaji wa asidi ya mafuta ya omega na kupunguza hatari ya kufa kutokana na mshtuko wa moyo. Omega mafuta pia ni kuhusishwa na kupunguza hatari ya uharibifu wa macular kuhusiana na umri (AMD) na hali nyingine ya jicho. Kwa mfano, ulaji wa EPA na DHA unaweza kuzuia au kuchelewesha mwanzo wa AMD. Hali za uvimbe zilionyesha matokeo mazuri na asidi za mafuta za omega. Hali kama vile ugonjwa wa viungo, ugonjwa wa tumbo, na ugonjwa wa pumu, zote zimeonyesha uwezo wa kupokea faida za mafuta ya omega zinazopinga uvimbe. Kama vile omega-3s, omega-6 fatty acids kusaidia kupunguza hatari ya ugonjwa wa moyo, kupunguza viwango vya cholesterol, na pia inaweza kusaidia kupunguza hatari ya aina fulani za kansa. Asidi ya mafuta ya omega-6 ni muhimu kwa sababu ya matumizi ya mafuta ya mafuta kama vile canola na safflower. Watu wengi wanaotumia chakula cha Magharibi hupata omega-6 nyingi. Lakini, mara nyingi, hawapati omega-3 ya kutosha. Samaki-free omega asidi ya mafuta Katika harakati ya afya omega asidi ya mafuta, samaki si chanzo pekee; moja tablespoon ya mafuta ya flaxseed ina zaidi ya miligram saba ya omega mafuta. Kiasi cha mbegu za chia kinaweza kuwa karibu mililita 5. Kwa walnuts, ni 2.5 mg - karibu sawa kwa mbegu nzima za linseed dhidi ya mafuta yaliyofichwa.ALA ni ya kawaida katika vyakula vya mimea yenye mafuta kama vile mbegu za linseed, mbegu za chia, walnuts, canola, na mafuta ya soya. DHA na EPA zinatoka kwa vyanzo vya baharini. Mafuta ya algae - chakula cha samaki kinachokula omega-chenye mafuta ya omega - hutoa vyanzo vya asidi za mafuta za omega-3, ikiwa ni pamoja na DHA na EPA. Na algae hutokea kuwa miongoni mwa zaidi endelevu, pia. Kupita samaki na kwenda moja kwa moja kwa mafuta katika mwani imeonyesha idadi ya faida katika majaribio ya kliniki. Katika uchunguzi mmoja, mafuta ya mwani yalikuwa na virutubisho sawa na vile vilivyopikwa katika samaki aina ya salmon. Pia ilionyesha athari chanya juu ya viwango vya damu vya DHA - sawa na mafuta ya samaki. Kwa sababu ya afya, ni rahisi zaidi kupata mafuta ya mwani katika mazingira yaliyohifadhiwa kuliko samaki. Wanasayansi wanaweza kuchagua kwa ajili ya maelezo ya asidi ya mafuta ya omega, kuchagua chaguzi zenye virutubisho vingi zaidi. Kwa kuwa mwani hufikia ukomavu haraka kuliko samaki, hilo pia huwafanya wawe chanzo chenye kudumu zaidi cha asidi za mafuta za omega. Kwa hivyo, mazingira haya ya kudhibiti yanaweza pia kumaanisha wasifu safi wa asidi ya mafuta ya omega, kuondoa hatari ya metali nzito na microplastics, ambazo hukusanyika katika mafuta katika samaki wa mwituni. Ingawa wanasayansi wengine wanafanya kazi ya kuiga mazingira yenye omega nyingi katika samaki waliolimwa katika maabara bila hatari ya sumu, teknolojia na upatikanaji bado ni mbali sana. Mbegu ndogo ya kitani ni ya pili baada ya mwani. Kwa muda mrefu imekuwa ikitangazwa kama chanzo cha afya bila samaki cha asidi za mafuta za omega-3. Mbali na mbegu za chakula, mmea huo hutengenezwa kuwa vitambaa, mafuta ya mbegu za kitani, kamba, kamba, na briket kwa ajili ya joto. Flax ni mojawapo ya mazao endelevu zaidi duniani. Mti huo hukua kwa kutumia maji na dawa za kuua wadudu kidogo kuliko pamba, ambayo ndiyo mazao ya kilimo yanayopakwa dawa nyingi zaidi. Flax ni mazao nadra katika kwamba haina haja ya umwagiliaji, kupunguza mahitaji ya maji na rasilimali zinazohusika katika umwagiliaji mazao. Pia ni mazao rahisi kuzunguka, na kusababisha afya ya udongo kuboreshwa. Kwa asili, mmea huo ni mojawapo ya mazao yenye uwezo mkubwa wa kukabiliana na wadudu, na hivyo hupunguza uhitaji wa kutumia dawa za kuua wadudu. Hii pia ndiyo sababu bidhaa za kitani zinaweza kuthibitishwa kwa urahisi kuwa za kikaboni. Mbegu za chia ni chanzo kingine cha asidi za mafuta za omega. Kama vile kitani, mbegu ndogo za chia huhitaji maji machache kuliko mazao mengine ya kawaida. Pia hutumia mbolea chache, haipandi, na ni mbadala mzuri wa mzunguko wa mazao. Chia pia ni yenye manufaa kwa nyuki na wadudu wengine wanaopiga chavua kama chanzo cha chakula. Kutoa virutubisho bora vya asidi ya mafuta ya omega 3 sio rahisi kupata mafuta ya omega 3 kutoka kwa lishe pekee. Na, kwa kuzingatia faida za kudumu na za afya za mafuta ya mwani, virutubisho hutoa faida bora. Hapa ni bora endelevu omega asidi mafuta virutubisho inapatikana. Nordic Naturals Vegan Omega-3 - Mafuta ya algae ya vegan ya kuuza zaidi nchini Marekani, hii ni kuongeza ya chakula inayotokana na microalgae na ni tajiri katika EPA na DHA. Imetambuliwa kwa mafuta yake ya samaki, Nordic Naturals inatoa kila kitu kwa upimaji wa mtu wa tatu, ikizidi viwango vya kimataifa vya usafi. Bidhaa hiyo inadai kuwa daima imekuwa mbele ya mazoea endelevu na ya maadili kupitia sayansi na uvumbuzi. Dawa hii safi ya mafuta ya mwani wa baharini hufuata viwango vikali vya ubora. Pia ina mafuta ya DPA, ambayo inasaidia ufanisi wa EPA. Kulingana na chapa hiyo, mafuta yake ya mwani yasiyo na zebaki ni ya kudumu kwa kupunguza shinikizo la uvuvi kwenye bahari. Algae Oil ni bidhaa ya Iwi, ambayo hutengenezwa kwa algae zilizopandwa kwa njia endelevu na hutoa 50% zaidi ya kunyonya kuliko mafuta ya samaki. Kwa mujibu wa Iwi, Nannochloropsis algae mafuta ni chanzo pekee inayojulikana duniani ambayo inapatikana katika polar lipid fomu, na wote phospholipids na glycolipids, hivyo kufanya hivyo sana mumunyifu katika maji na kwa urahisi kufyonzwa na mwili wa binadamu. Inapatikana kwa njia endelevu na inapatikana katika ufungaji wa karatasi endelevu. Garden of Life: Minami Algae Omega 3 Vegan DHA kwa afya ya ubongo na jicho Garden of Life ni bingwa wa taratibu za uzalishaji wa polepole na viungo vya kikaboni. Ni touts uwazi na traceability ahadi na bidhaa zake zote. DHA-focused algal supplement ina chanzo tajiri cha microalgae. Ahadi yake ya hali ya hewa inajumuisha vyeti vya uendelevu ambavyo husaidia kuunga mkono ulimwengu wa asili. "Udo's Choice, Omega-369 Oil Blend, Brain Health: ""Kinywaji hiki huchanganya mbegu za linseed, sunflower, sesame, na evening primrose, na kokoni, mchele, na bran kutoa kichocheo cha asidi ya mafuta ambayo inaweza kuongezwa kwa supu, saladi, na yoghurt, au kuchukuliwa peke yake." Udo's Blend ni bidhaa isiyo ya GMO, ya vegan, na iliyotiwa chupa katika glasi inayoweza kurejeshwa, iliyoundwa tu na viungo vya mimea vya kudumu na kujitolea kwa ubora na kusaidia wakulima wa kikaboni waliothibitishwa. Inahusiana na Ethos: