DHA is a fatty acid found mostly in fish. This creates a problem for vegans, as they do not eat fish as a rule. Fish get their DHA from algae and so can vegans. Many DHA supplements are sold that get if from algae. ALA (alpha-linolenic acid), which can be converted in the body to DHA (docosahexanoic acid), can be found in flax seeds and/or flax oil. ALA is also an omega-3 fatty acid. Because of this process, DHA is not considered an essential fatty acid. DHA is important to brain development. Deficiencies in DHA can cause such things as hyperactivity, Alzheimer’s, Depression and learning difficulties. Vegans frequently cannot process enough DHA for optimal health. Vegans have much lower levels of DHA than non-vegans (under half studies have proven).
There are some things vegans can do to increase conversion of
vegan DHA such as reducing their intake of omega -6 fatty acids. These are found in things such as sunflower oil, corn oil, grapeseed and soy oil. The can also try to limit their intake of saturated fats and trans fatty acids and make the most of their fat intake monounsaturated fats like olive oil, canola oil, nuts, nut oils, avocados and olives). Vegans can also include enough omega-3 fatty acids in their diets, things like flaxseeds, walnuts, green leafy vegetables, flaxseed oil, hempseed, and hempseed oil. Three to four grams a day is a good amount to aim for. The best thing vegans can do though is to eat a nutritious diet. If a vegans intake of protein and certain minerals or vitamins conversion of DHA can be reduced.
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