The Skinny on Omega-3 Fatty Acids

Updated: Mar 11

We’ve probably all heard the term “Omega-3”, but do you know what Omega-3 fatty acids are, and what role they play in our bodies? If you’ve answered no, you’re not alone. Join us in exploring the benefits and sources of Omega-3 Fatty Acids, and how our Sprout Powered Omega powder stacks up against common food sources of Omega-3’s!

What are Omega-3 Fatty Acids?

Omega3 fatty acids are a type of polyunsaturated fat. Our bodies rely on polyunsaturated fats to make cell membranes, especially for membranes in the eyes, brain, and reproductive cells. Omega-3s play a vital role in brain and eye health, and in making hormones that regulate our circulatory system, including clotting, contraction and relaxation of arterial walls, and inflammation. Needless to say, Omega-3 is something you should think about adding to your diet, through food or supplements.


There are 3 types of Omega-3 Fatty Acids:


  • Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are typically found in fish and are sometimes called Marine Omega-3’s.

  • Alpha-linolenic acid (ALA) is mainly found in plant foods and is converted into EPA and DHA in the body. Unfortunately, this conversion process is inefficient in humans. Regardless, there are links to ALA and heart health, including the maintenance of normal blood cholesterol levels. We can’t make ALA in our bodies, so we fully rely on food sources to get our daily dose. ALA is found in plant foods such as seeds (such as chia, flax, and hemp), leafy greens, soybeans, and walnuts.


Why Are Omega-3 Fatty Acids So Special?

Omega3 fatty acids are known as “essential fats”, in nutrition lingo, “essential” means that our bodies can’t make them on our own, so we rely on getting them from food or supplements.


Where Do We Get Omega-3 Fatty Acids?

Put down the fish-oil pills and banish fishy breath and digestive distress! There are plenty of food sources to get Omega-3 Fatty Acids on our plate. But for those looking to up their intake, or be certain they are getting enough, our Sprout Powered Omega mix may be the secret ingredient.


Plant Based Food Sources of Omega-3’s:

  • Flax Seeds

  • Chia Seeds

  • Brussels Sprouts

  • Walnuts


If you’ve noticed those top two vegetarian sources, you’ll recognise them as main ingredients in our Sprout Powered Omega mix. For comparison’s sake, in a 12.5g serving (about 2 tablespoons), our mix boasts 1,200mg of plant-powered ALA Omega-3 fatty acids, along with protein, fibre, and iron, making the whole greater than sum of its parts, which in the world of supplements, is a rare find!


How Much Omega3 Do We Need?

When it comes to Omega-3 fatty acids, the amount out bodies require depends on gender. Additionally, women who are pregnant or breastfeeding have higher needs.

· Males: 1600mg/day

· Females: 1100mg/day

· Pregnant/breastfeeding women: 1300-1400mg/day


Looking for more digestible bites?

Reading numbers without context can be confusing! We’ve broken down what a serving (2 tbsp) of Sprout Powered Omega Mix looks like:

  • 2.3g fibre, equal to 100g boiled broccoli or a 250g bowl of porridge, which is more than an apple!

  • 3g protein, equal to ½ large egg

  • 1200mg ALA Omega-3 Fatty Acid, equal to 7 walnut halves, or 4 ½ cups cooked brussels sprouts!

  • 1.2 mg iron, equal to 100g cooked tofu, or 100g boiled broccoli


Getting your daily dose of Omega-3’s couldn’t be easier, thanks to Sprout Powered Omega Mix, a wholefood blend of sprouted seeds rich in not only Omega-3 fatty acids, but fibre, iron, and protein, making it the perfect way to ensure you’re getting what you need!


These blog posts are not intended to replace advice or personalized information from a health professional. If you have further questions or require personalized advice, please seek guidance from your doctor or dietitian.




References:

https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s#section8

http://www.wales.nhs.uk/sitesplus/documents/866/iron_food_fact_sheet%20BDA.pdf

https://www.bda.uk.com/resource/fibre.html

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-omega-3-fatty-acids

https://www.healthline.com/nutrition/benefits-of-flaxseeds#section6

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

https://www.unlockfood.ca/en/Articles/Fibre/Find-Out-About-Flax-Seeds.aspx

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

https://www.bda.uk.com/resource/omega-3.html



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