Omega-3s… What’s the “Catch”?

This week for the Meatless Monday’s series we will be talking about the magic of omega-3’s!

What are omegas-3s?

Omegafatty acids are an essential type of fat that our bodies need, but cannot produce, so we must obtain them through food sources. Commonly found in fatty fish such as salmon and tuna, someone eating a meatless diet may be concerned about getting omega-3s. However, there are many plant sources for obtaining this nutrient such as flax seeds, chia seeds, cruciferous veggies such as broccoli, cauliflower, kale, and Brussel sprouts, and walnuts.

What about DHAs?

There are several types of omega-3 fatty acids, including EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are solely found in animal sources (primarily fish), whereas ALA is found in plant-based sources like canola oil, flaxseeds, and walnuts. DHA and EPA are both active forms of omega-3 and have been credited with many of the health benefits associated with omega-3 fatty acids (can you explain a few of these health benefits..i.e. Lower levels of inflammation, reduced risk of heart disease, etc.) That said, however, sources of ALA are very widespread in our food supply, and can be converted to the DHA in the body.

Why choose plant-based sources?

Although fish are one of the more commonly recognized sources of omega-3 fats, you may want to consider plant-based alternatives for many reasons. First of all, being that our seas are quickly becoming depleted by modern-day fishing methods. By using modern technology and large trawlers/nets, we have learned how to catch an unsustainable amount of the fish population at rapid rates. Fishing trawlers are especially destructive as they not only gather an unsustainable amount of fish at one time but also scrape parts of the ocean floor including other sea creatures and coral.

Some of the fish highest in omega-3s are also the highest in mercury. Fish such as tuna halibut, and trout, which are carnivorous, contain higher levels due to their placement on the food chain. The higher up on the food chain a fish is, the more mercury they contain. For instance, a fish that eats plants has a much lower amount of mercury than a fish that eats other fish. This mercury, which is brought into fish habitats through industrial activity, is considered one of the top chemicals of major health concern due to its detrimental effects to the human nervous system (9).

What an omega-3 focused day may look like:

Here are some plant-based omega-3 meals to get you started!

Breakfast: oatmeal with flax seeds and fruit

Snack: chia pudding/ smoothie with chia seeds

Lunch: Brussel Buddha Bowl: https://www.panningtheglobe.com/sweet-potato-brussels-sprout-buddha-bowl/

Dinner: walnut lentil burger: https://ohsheglows.com/2010/09/05/lentil-walnut-burgers/

That’s all for today! Check back next Sunday for more Meatless Monday motivation!

Considering making the transition to a Vegetarian or Vegan lifestyle? Follow the Vegetarian Club at PSU for more info!

Ig: @psuvegclub

Facebook: Penn State Vegetarian Club

And follow Vegetarian and Vegan Dining at Penn State on Facebook!

References:

Penn State Dining Dietitians

Omega-3s… What’s the “Catch”?

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