15 February 2018
Are you getting enough of the healthy omega-3s EPA and DHA daily? If you are like 95.7 percent of Americans, you likely are not.1 Even I, a Registered Dietitian Nutritionist focused on a healthy eating pattern, discovered that I was falling short on consuming adequate amounts of these important fatty acids after recent Omega-3 Index testing.
Here is why your Omega-3 Index is important – and what you can do if you, too, fall short on consuming enough omega-3s daily.
Why Are Omega-3s Important?
Omega-3 fatty acids like alpha-linolenic acid (ALA) and its derivatives docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are “essential fatty acids,” meaning that our body can’t make them at optimal levels.
Studies suggest that those who have a higher Omega-3 Index – that is, higher blood levels of EPA and DHA – are in a better position to support the health of their heart, brain and eyes.2-11 And, when it comes specifically to the omega-3 DHA, research demonstrates that it may be helpful for people of all ages. Studies suggest that DHA supports normal brain and eye development of a baby in the womb and during breastfeeding, while also supporting brain health in older adults.12-14
How Can You Test Your Omega-3 Index?
Now, with the help of the at-home Omega-3 Index test-kit by OmegaQuant you can better understand your blood levels of EPA and DHA. The test involves a quick finger prick and the collection of a small blood sample. The OmegaQuant lab analyzes the sample and within 1-2 weeks you receive your results, which will show if your Omega-3 Index is in the “desirable,” “intermediate,” or “undesirable” range.
What Your Omega-3 Index Says About You
If your Omega-3 Index shows “desirable” levels, that is good news! Whatever you are doing with respect to omega-3s is right on! But, if your results show “intermediate” levels (like mine were!) or “undesirable” levels, know that you have room to improve your eating pattern by including more omega-3 rich foods into your meals and snacks, or possibly adding an omega-3 supplement.
How To Get Omega-3s In Your Diet – Even When Your Eating Pattern is Plant Based
Some of the best sources of EPA and DHA include oily fish like salmon, sardines and skipjack tuna. But if you choose a vegetarian, vegan or mostly plant-based eating pattern, you will likely need to look to other sources to find EPA and DHA.
Some people believe that ALA (found in plant-based foods like flax, flaxseed oil, and walnuts) converts into EPA and DHA. That is true – it does – but the conversion rate from ALA to EPA and DHA is quite limited, with some studies suggesting a rate of less than 10%!15
So, for an eating pattern rooted in plant-based foods with minimal fish or fish oils, it will likely be helpful to choose fortified foods or an algal-based dietary supplement, like life’sDHA® or life’s™OMEGA. It turns out, fish get EPA and DHA by consuming microalgae, so by going straight to the source (algae!), you can get important fatty acids in the same way fish do.
Like and follow the life’sDHA brand on Facebook and YouTube.
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Nelson Dellis, 4-time USA Memory Champion and adventure sport athlete, shares what a typical day looks like for this athlete. Nutrition is an important part of his daily routine and his training program. Brain Armor with life’sOMEGA vegetarian DHA and EPA omega-3s help to support his journey.
A nutritious diet is essential for every mother-to-be as nutritional deficiencies are common during pregnancy, but for the vegetarian mamma, it is even more important. Learn about four key nutrients for a healthy vegetarian pregnancy from award-winning dietitian Melanie McGrice, AdvAPD.
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If you’re a parent, September can be hectic as summer winds down and the kids get ready to head back to school. Coming up with a roster of lunches that are healthy, taste good and – most importantly – are eaten is no small feat. Read on for tips from Abbie Gellman, registered dietitian and chef, on how to pack a nutritious lunchbox.
Certain strains of algae produce omega-3 EPA and DHA and are 100% sustainable.
A special Mother’s Day message from Nelson Dellis, Memory Champion, and his wife as they anticipate the arrival of their first child.
Meet the company behind the vegetarian sources of DHA and EPA – life’sDHA™ and life’s™OMEGA – and learn how researchers discovered that microalgae are the original sources of these important healthy fats.
You may not realize how many products you consume each day are actually fortified foods, as they have become such a major part of our diet in developed countries. Read how fortified foods can be part of a healthy diet.
What do blue light, the sun, and your diet including DHA have in common? Your eyes. That's right! Blue light, the sun, and healthy fats all influence the health of your eyes. Learn three truths about blue light and eye health. Read More
Nelson Dellis, 4-time USA Memory Champion and adventure sport athlete, shares what a typical day looks like for this athlete. Nutrition is an important part of his daily routine and his training program. Brain Armor with life’sOMEGA vegetarian DHA and EPA omega-3s help to support his journey. Read More
A nutritious diet is essential for every mother-to-be as nutritional deficiencies are common during pregnancy, but for the vegetarian mamma, it is even more important. Learn about four key nutrients for a healthy vegetarian pregnancy from award-winning dietitian Melanie McGrice, AdvAPD. Read More
Although a vegetarian diet tends to be more protective against heart disease compared to a traditional Western diet, some risk factors for heart disease are increased. So, as a vegetarian, it’s still essential to consider your heart health. Read More
Many mothers are caring for more people than just their children, they’re also caring for their parents who need to maintain healthy habits throughout the second half of their lives. If you’re a caregiver, read on to learn how an important nutrient – omega-3s – can help support your loved ones’ health. Read More
If you’re a parent, September can be hectic as summer winds down and the kids get ready to head back to school. Coming up with a roster of lunches that are healthy, taste good and – most importantly – are eaten is no small feat. Read on for tips from Abbie Gellman, registered dietitian and chef, on how to pack a nutritious lunchbox. Read More
