10 Fish-Free for Life: Why Plant Omega-3s are Better for You and the Environment
is important to ensure omega-3 intake an exact science. Be aware of which foods estimate is that about 5-10 per cent of ALA is
by consuming sufficient ‘parent’ EFAs for contain which fats and choose accordingly. converted to EPA and 2-5 per cent to DHA.
conversion. Adding them to the diet will For omega-3, a good rule of thumb is little Some studies show much higher levels of
reverse any deficiency (see page 12 for and often. conversion (22 and 9 per cent respectively).
good sources). Furthermore, a recent study revealed that
Reduce the use of sunflower, safflower vegetarians convert more than fish-eaters.
Balancing the fat and corn oils, replacing them with olive oil, It seems that we can convert as much or
The ratio of omega-6 to flaxseed, rapeseed and soya bean oils. as little as we need, providing we have
omega-3 fats may be enough starting material (ALA).
more important than Optimising conversion
the actual amounts of The body converts the plant omega-3 ALA As the body’s fat deposits usually contain
each fat eaten because into the longer chain omega-3s (EPA and ALA, even a very low conversion rate of just
omega-6 competes with DHA), otherwise found in fish. However, we 2.7 per cent would allow an average person
omega-3, essentially cancelling it out. It are repeatedly told – particularly by fish oil to make the same amount of EPA as would
follows that cutting down on omega-6 may supplement companies – that conversion be found in 18 large (1,000mg) capsules of
be just as important as increasing omega-3 rates are low and inefficient. The claim that the omega-3 richest fish oil. Even a person
to get the balance right. we cannot convert enough ALA to EPA with no omega-3 fats in their
and DHA is simply not true, but does body (perhaps after a
Over the last few decades, consumption serve to protect the fish oil market. long-term shortfall in
of sunflower, corn oil and vegetable fats in The better health statistics for the diet) who takes
processed and baked foods has increased. vegetarians and vegans – who don’t two tablespoons of
As a consequence, omega-6 intake has eat fish – provides proof that they flaxseed oil a day
gone up, as has the ratio of omega-6 to don’t go short. can make more EPA
omega-3 fats. than contained in
Several studies two large fish oil
Typical diets can produce whopping ratios of have measured capsules.
30:1 (omega-6 to omega-3) in contrast to the the rate at which
WHO’s recommendation of between 10:1 we convert ALA In addition to this,
and 5:1. Other sources recommend ratios to EPA and DHA. we are capable of
as low as between 4:1 and 2:1 but it’s not A conservative ‘retroconversion’ –
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