May Meat Challenge Nutrition Information: OMEGAS - PLANT VS FISH-BASED

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This is an ongoing thread for the month of May for sharing your climate-friendly food suggestions, recipes, tips and experiences.

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PLANT-BASED VS FISH-BASED OMEGAS

Many people ensure sufficient amounts of omegas in their diet through supplementation.  Most omega supplements are made from fish oils.  If you are using fish oil as a source of omega supplementation it is important to get high quality supplements, such as Nordic Naturals, which are tested for mercury and other contaminants.  Cheap omega supplements, such as Trader Joe's brand, might be rancid and potentially harmful considering the terrible condition of our oceans and fish.

Smaller fish are much lower in concentrations of mercury and other toxins that are prevalent in our oceans.  Small fish (anchovies and sardines) are eaten by larger fish that are eaten by larger fish that are eaten by big fish, and all of those toxins accumulate.  For this reason it is not recommended to eat the largest fish such as halibut, tuna, and swordfish due to high concentrations of mercury in particular.  Salmon is a safer fish for lower mercury because salmon eat algae and do not eat other fish.  For the highest fish sources of omegas, oily fish such as salmon, herring (kippers), and also the smallest fish such as anchovies and sardines are good fish sources of omegas.  If you eat fish, consider adding anchovies to your diet as a safer source of high nutrition, including omegas.  They have a strong flavor but can be mashed into a spread with garlic and olive oil, are traditional in Caesar salad, and some people like them on pizza.  A small can of anchovies add an interesting flavor to a large batch of sauteed greens along with onions, garlic, and other strong seasonings such as chipotle or poblano peppers and liquid aminos. 

Plant-based omega supplements are also available.  Udo's Oil Blend by Flora is mostly made from sunflower oil as well as flax and sesame oil.  Udo's Oil is less expensive than good quality fish oil omegas and is easy to find.  Nordic Naturals also makes Algae Omegas that are a great product but the most expensive of all of them.  They are also harder to find. 

Plant food sources of omegas are great if you eat enough of them consistently.  Have you ever noticed that walnuts look like brains?  Mother Nature often gives us hints about what our foods are for.  Walnuts, flax, chia, sesame, hemp, sunflower - seeds and oils are all high in omegas.  Other food sources are brussel sprouts, soy products, kidney beans, and all forms of seaweed including spirulina and chlorella.

Omegas are also called Essential Fatty Acids - because they are essential.  They are required for healthy brain function - our brains are 60% fat.  A healthy brain includes cognitive function such as good memory, mental clarity, acuity, learning, and good mental health.  A remedy for mental illness, including bipolar and depression, is high doses of omega supplements.   

Omegas are also important for heart health, joint and bone health, and they are powerfully anti-inflammatory.

Many people are deficient in omegas which causes memory issues, brain fog, dementia, Alzheimers, cancer, and even brain zaps (localized sensations of electrical tingling).  Eating a plant-based diet does require knowledge of nutrition, or supplementation. 

For a deeper dive into a reliable source for the science of omegas and plant-based food sources:

Top 8 Vegan Omega-3 Sources: How to Get Vegan Omega-3 Into the Diet

https://draxe.com/nutrition/vegan-omega-3/

Josh Axe's website is a good source of extensive health information for every type of healthy diet.

How do you get omegas in your diet?

This information is for educational purposes only and is not intended to provide medical advice.

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