When we think of Omega 3, we think about Fish Oils as they are the richest source of fats. We have some good news for the Vegetarian population; there are certain vegetable oils that can provide you with the benefits of EPA and DHA.
The vegetarian sources of fatty acids include flaxseed oil, canola oil, walnut oil, Primrose oil and sunflower oil. As we all know, Oils are nothing but liquid fats. The vegetable oils contain ALA one of the three omega 3 fatty acids that needs to be converted into EPA and DHA fats to be absorbed by our cells.
Though the breaking down of ALA (Alpha-Linolenic acids) into EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) takes time, it is usually sufficient to fulfill the omega 3 needs of most people.
Let us take a closer look at the various vegetable oils.
Flaxseed oil also known as Linseed oil tops the list when it comes to the richest vegetarian sources of fatty acids. Extracted from flax seeds, this oil contains a good amount of ALA and is a colon friendly oil. Flaxseed oil contains phytonutrients that promote good health.
Canola Oil is another important omega oil. Canola oil contains both omega 3 and omega 6 fatty acids in a ratio of 2:1. This is an ideal ratio between unsaturated and saturated fats and can be used to correct the imbalance in our diets. Canola oil is a heart-healthy oil and can be used regularly.
Soybean Oil as we know is extracted from soybeans which are a rich source of omega fatty acids. Soybean oil has high omega 6 and omega 3 content. However, to ensure the maximum benefits of this oil, you must use it in the unrefined state only. This is because the refining process turns the unsaturated fats into hydrogenated fats.
Pumpkin Seed Oil contains both omega 6 and omega 3 fatty acids and is rich in unsaturated fats content. The ratio of omega 6 (Linoleic acid) to omega 3 (Linolenic acid) is 3:1. They are one of the less popular vegetable oils that has sources of omega 3.
Algae Oil is a rich source of fatty acids especially Docosahexaenoic acid or DHA. Algae oil is the only vegetable oil that contains approx. 40% DHA by weight. It has various health benefits and is a high quality DHA supplement.
Walnut Oil is extracted from walnuts which are a rich source of fatty acids. Walnut oil contains both omega 6 and 3 fatty acids in a ratio of 10:1 respectively. Just like soybean oil, walnut oils should also be used in the unrefined state. It is a rich source of unsaturated fats and is a healthy oil.
Primrose Oil or Black Currant oil is one of the lesser known fatty oils. They are an important ingredient for making hormones. Primrose oil is cheaper than other oils and contains both omega 3 as well as omega 6 fatty acids. They are useful in treating a variety of disorders.
Sunflower Oil is rich in Vitamin E, omega 3 and omega 6 fatty acids. The EPA and DHA content in Sunflower oil is much lesser than flaxseed or canola oil. Their high oleic acid content makes them less prone to damage by heat. Sunflower oil is used mostly for cooking purposes as they contain unsaturated fats.
The various Omega oils should be used regularly to gain optimal health benefits.
Micheal Thomas is an editor for a series of health related websites. Learn about the best fish oil capsules that we ourselves use daily after extensive product comparisons and research over at http://www.omega-3-fish-benefits.com
