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Essential Fatty Acids

The body can synthesize some of the fats it needs from the foods you eat. However, two essential fatty acids cannot be synthesized in the body and must be taken in the diet from plant foods. Their names—linoleic and linolenic acid—are not important. What is important is that these basic fats are used to build specialized fats called omega-3 and omega-6 fatty acids.1

Omega-3 and omega-6 fatty acids are important in the normal functioning of all tissues of the body. Deficiencies are responsible for a host of symptoms and disorders including abnormalities in the liver and kidney, changes in the blood, reduced growth rates, decreased immune function, and skin changes including dryness and scaliness. Adequate intake of the essential fatty acids results in numerous health benefits. Prevention of atherosclerosis, reduced incidence of heart disease and stroke, and relief from the symptoms associated with ulcerative colitis, menstrual pain, and joint pain have also been documented.2,3

While supplements and added oils are not typically necessary in the vegetarian diet, good sources of omega-3 fats should be included daily. Alpha-linoleic acid (ALA), a common omega-3 fatty acid, is found in many vegetables, beans, and fruits. More concentrated sources can be found in oils such as canola, flaxseed, soybean, walnut, and wheat germ. Corn, safflower, sunflower, and cottonseed oils are generally low in ALA. Omega-6 fatty acids, such as gamma-linolenic acid, can be found in more rare oils, including black currant, borage, evening primrose, and hemp oils.3

Fish oils have been popularized as an aid against everything from heart problems to arthritis. The bad news about fish oils is that omega-3s in fish oils are highly unstable molecules that tend to decompose and, in the process, unleash dangerous free radicals. Research has shown that omega-3s are found in a more stable form in vegetables, fruits, and beans.6,7
Whether you are interested in promoting cardiovascular health, ensuring the proper growth and development of your child, or relieving pain, a vegetarian diet rich in fruits, vegetables, and legumes can help you achieve adequate intake of the essential fatty acids. Adding flaxseed oil to your salad or grinding flax seeds for your breakfast cereal are simple ways to incorporate extra omega-3 fatty acids to your diet.

Plant Foods Rich in ALA

  • Green leafy vegetables (purslane, lettuce, broccoli, spinach, etc.)
  • Legumes (navy, pinto, or lima beans, peas orsplit peas, etc.)
  • Citrus Fruits


Adapted from: Barnard NB. Foods That Fight Pain. Harmony Books, New York, 1998.

  • ALA Content of Natural Oils 4,5
  • Flaxseed 53-62%
  • Canola 11%
  • Walnut 10%
  • Wheat germ 7%
  • Soybean 7%
  • GLA Content of Natural Oils 4,5
  • Borage oil 42%
  • Hemp oil 19%
  • Black currant oil 17-18%
  • Evening primrose oil 8-10%

References
1. Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995.
2. Linscheer WG, Vergroesen AJ. Lipids. In: Modern Nutrition in Health and Disease. Shils ME, Olson JA, Shike M, eds. Lea and Febiger, Philadelphia, 1994.
3. Barnard N. Foods That Fight Pain. Harmony Books, New York, 1998.
4. Hunter JE. n-3 Fatty acids from vegetable oils. Am J Clin Nutr 1990;51:809-14.
5. Mantzioris E, James MJ, Gibson RA, Cleland LG. Dietary substitution with an alpha-linolenic acid-rich vegetable oil increases eicosapentaenoic acid concentrations in tissues. Am J Clin Nutr 1994;59:1304-9.
6. Odeleye OE, Watson RR. Health implications of the n-3 fatty acids. Am J Clin Nutr 1991;53:177-8.
7. Kinsella JE. Reply to O Odeleye and R Watson. Am J Clin Nutr 1991;53:178.