Vegetarian Diet Info
Essential Fatty acids in Vegetarian Diet
Information on Essential Fatty Acids, Omega 3, Omega 6, Polyunsaturated Fats for Vegetarians

Vegetarian Healthy Diet Program
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Potassium, Iodine in Diet - Vegetarian Diet Carbs - Fiber in Diet Plan - Fat in Vegetarian Diet - Cholesterol - Essential Fatty Acids
Vitamin A for Vegetarians - Vitamin D for Vegetarians - Vegetarian Foods - Vegetarian Diet Nutrition

Essential Fatty Acids in a Vegetarian Diet

Fats are made of smaller units - called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids (PUFAs) - linoleic acid (omega 6) and linolenic acid (omega 3) - cannot be manufactured by the body and must be provided in the diet. Fortunately, they are widely available in vegetarian/vegan plant foods.

Sources of Essential Fatty Acids in a Vegetarian Diet

Vegetarians and vegans may obtain omega 6 and omega 3 fatty acids as follows:

Linoleic Acid (Omega 6 family) in Vegetarian Diet

Good vegetarian/vegan sources include: safflower oil, evening primrose oil, grapeseed oil, sunflower oil, walnut oil, soy oil, corn oil, sesame oil, sunflower seeds, walnuts, sesame seeds.

Alpha-Linolenic Acid (Omega 3 family) in Vegetarian Diet

Good vegetarian/vegan sources include: flaxseed (linseed) oil, flaxseeds (linseeds), and also walnut oil, canola (rapeseed) oil.

Omega 6/Omega 3 Balance

While our intake of omega 3 is too low, our intake of omega 6 is too high. Experts consider the correct omega 6/3 balance to be roughly 3:1 omega 6/omega 3, instead of the current balance of roughly 10:1 balance. Note: Total fat intake should not exceed 30 percent of calories.

Benefits of Omega 6 and Omega 3 Fatty Acids in Vegetarian Diet

Evidence is increasing that omega 6 and especially omega 3 fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis.

Vegetarian Healthy Diet Program