Are Plant-Based Omega-3s the Future of Healthy Fats?
Are you looking to increase your healthy fat consumption but aren’t a fan of fish oil? Maybe it’s the unpleasant fish burps that many people experience? Or perhaps you need something that better suits your diet and is vegan-friendly? There are some fantastic plant-based omega-3s out there that check all of these boxes, but one seems to stand out from the rest and has a few key and unique ingredients that we should discuss and put an emphasis on.
What is this supplement that I’m mentioning? It’s Wiley’s Finest CatchFree Omega. Whether you prefer a liquid omega supplement or softgels, both are available in their CatchFree line-up. Both versions feature plant-based algae that provide you with the full spectrum omega-3 fatty acids your body demands to help improve heart health, support proper brain health and functioning, boost immunity, and promote overall wellness.
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But let’s dig a little deeper into what makes the plant-based omega-3 found in CatchFree so spectacular.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
What Are Plant-Based Omega-3s?
Plant-based omega-3s are a type of essential fatty acid found in plants that provide various health benefits to humans. Omega-3 fatty acids are crucial for maintaining proper bodily functions and are associated with heart health, brain function, and reducing inflammation.
There are three main types of omega-3 fatty acids:
- ALA (Alpha-Linolenic Acid): This is the primary plant-based omega-3 fatty acid. It’s found in various plant sources, such as flaxseeds, chia seeds, walnuts, hemp seeds, and canola oil. ALA is considered essential because our bodies cannot produce it, so it must be obtained from our diet. However, the conversion of ALA into the more active forms of omega-3s (EPA and DHA) in the body is limited.
- EPA (Eicosapentaenoic Acid): EPA is found mainly in marine sources like fatty fish (salmon, mackerel, sardines) and certain algae. It is known for its anti-inflammatory properties and its role in supporting heart health.
- DHA (Docosahexaenoic Acid): Like EPA, DHA is primarily found in fatty fish and algae. It is crucial for brain health, particularly during development, and is also important for maintaining the health of the eyes and nervous system.
While EPA and DHA are more directly associated with health benefits, ALA can still provide benefits through its conversion into EPA and DHA, although the conversion rate is relatively low. For individuals who follow vegetarian or vegan diets, obtaining sufficient EPA and DHA can be a challenge since these fatty acids are more abundant in animal-based sources.
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To address this, there are also plant-based omega-3s are available in supplement form and are derived from algae, which is a direct source of EPA and DHA and is suitable for individuals who want to avoid fish-based sources. These plant-based omega-3s provide a way for vegetarians and vegans to meet their omega-3 needs without consuming animal products.
What Foods Are High in Plant-Based Omega-3s?
Several plant-based foods are rich sources of ALA (alpha-linolenic acid), a type of omega-3 fatty acid. While ALA is not as directly beneficial as EPA and DHA (found in marine sources), it can still contribute to your omega-3 intake and overall health. Here are some foods that are high in plant-based omega-3s:
- Flaxseeds: Flaxseeds are one of the best sources of ALA. You can consume them whole, ground, or as flaxseed oil. Ground flaxseeds are easier to digest and absorb, making them a popular choice for adding to smoothies, yogurt, or oatmeal.
- Chia Seeds: Chia seeds are another excellent source of ALA. They can absorb liquid and form a gel-like consistency, making them great for creating chia pudding or adding to beverages.
- Walnuts: Walnuts are nuts that contain a good amount of ALA. They can be eaten as a snack or added to salads, cereals, or baked goods.
- Hemp Seeds: Hemp seeds are rich in ALA and also provide a good balance of other nutrients like protein and fiber. They can be sprinkled on foods or used in recipes.
- Canola Oil: Canola oil is a cooking oil that contains ALA. It’s commonly used for sautéing, baking, and salad dressings.
- Soybeans and Soy Products: Soybeans, tofu, and other soy-based products are sources of ALA. Incorporate tofu into stir-fries, salads, or sandwiches to boost your omega-3 intake.
- Edamame: Edamame are young soybeans that can be enjoyed as a snack or added to dishes.
- Seaweed and Algae: Certain types of seaweed and algae are rich sources of omega-3s. Algal oil supplements are also available and provide EPA and DHA directly, making them suitable for vegans.
- Leafy Green Vegetables: While not as high in omega-3s as some other sources, leafy greens like spinach, kale, and Brussels sprouts still contain a small amount of ALA.
- Pumpkin Seeds: Pumpkin seeds, also known as pepitas, provide a modest amount of ALA along with other nutrients.
When incorporating these foods into your diet, it’s important to maintain a balanced approach and consider other dietary factors. While plant-based omega-3s offer health benefits, it’s also a good idea to focus on a well-rounded diet that includes a variety of nutrients and food sources. If you’re concerned about your omega-3 intake, you might also consider algae-based supplements that provide EPA and DHA.
Why Are Plant-Based Omega-3s So Important?
Those who are vegan generally don’t tend to get enough healthy fats in their diet. While those who consume fish and red meat throughout the week can take in healthy fats through their diet alone, vegans need to be a little more proactive when it comes to finding plant-based full-spectrum omega-3s. One of the easiest ways for vegans to take in the recommended daily intake and not become deficient would be through supplements.
Related Article: The Many Benefits of Using Flaxseed in Your Diet
One of the most commonly marketed sources of plant-based omega-3s would be flaxseed oil. It’s something you’ve undoubtedly heard about a time or two on the internet, magazines, and even your social media feeds (even if you aren’t vegan).
However, there are two very interesting ingredients that provide plant-based omega-3s – ahiflower seed oil and algal oil. I’m sure there are quite a few people out there who have never heard of these ingredients, so here’s what you need to know about each source of the plant-based omega-3s you’ve been looking for.
Ahiflower Seed Oil
This specific source of plant-based omega-3s comes from the seeds of the corn gromwell plant. It contains a high level of stearidonic acid (SDA) which has been said to help boost healthy fatty acid levels in the body. SDA, when consumed, can be effectively broken down by the body and converted into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
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Ahiflower seed oil also contains alpha-linolenic acid (ALA) and gamma-linolenic acid (GLA). ALA is an omega-3 fatty acid that works in a similar manner to antioxidants, where it helps protect the body from free radicals and cellular damage. It is also known to help create energy by aiding in the breakdown of carbohydrates. On the other hand, GLA is an omega-6 fatty acid and plays a role in helping reduce inflammation, protects the cells from being damaged, and can even support a healthy metabolism.
When looking at the big picture of what ahiflower seed oil can do for you and your health, it can help reduce inflammation in the body, reduce the risk of many diseases, plays a crucial role in brain, eye, and skin health, and can support healthy triglycerides and cholesterol levels.
Algal Oil
The second plant-based omega-3s that we’re detailing here is algal oil. This particular oil is very similar to what you find in standard fish oil as it possesses both DHA and EPA content. On top of being an ingredient for plant-based omega-3s, algal oil has even been used by vegans and vegetarians as a cooking oil substitute when preparing meals.
As with ahiflower seed oil, algal oil holds pretty much the exact same benefits. Through the use of algal oil, you can support the health of the heart, brain, eyes, and skin while also helping mitigate harmful inflammation levels in the body that can not only cause pain but also put you at risk for certain diseases.
Algae Is a Source of Healthy Fats and Fish Eat Algae, So…
Let’s think about something for a second. Where do fish get their high omega-3 concentration from? The answer? From algae. If it weren’t for the algae, the healthy fats found in fish would be nowhere near the concentration that they are. Fish eat the algae found in the source of water where they live, which causes them to hold a high concentration of healthy fatty acids that we are all told to consume or supplement with for the many possible health benefits.
Related Article: Is Duckweed the Next Plant-Based Protein Source?
Looking at this process is like completely removing the fish from the equation and going directly to the main source – the algae for your plant-based omega-3s. Interesting, right? It’s like cutting out the middleman (the fish) and going right to the source (the algae).
There are even actual algae farms where different forms are algae are grown and harvested to be used for things such as health supplements.
Are Plant-Based Omega-3s as Good as Fish Oil?
Plant-based omega-3s, primarily in the form of alpha-linolenic acid (ALA), are beneficial for health and can be a valuable addition to a balanced diet. However, they are not necessarily equivalent to fish oil, which primarily contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are considered more directly beneficial for certain health aspects compared to ALA. Here’s a comparison:
- Heart Health: EPA and DHA from fish oil have been extensively studied for their positive effects on heart health. They are associated with reducing triglycerides, lowering blood pressure, and improving overall cardiovascular function. While ALA from plant sources can also contribute to heart health by reducing inflammation and supporting healthy cholesterol levels, the evidence is stronger for the benefits of EPA and DHA.
- Brain Function: DHA, in particular, is a major structural component of the brain and is essential for cognitive function. EPA also plays a role in supporting brain health. While ALA may contribute indirectly by being converted into EPA and DHA, the conversion rate is relatively low. Direct consumption of EPA and DHA, often found in fish oil, is more efficient for brain health.
- Inflammation: Both EPA and DHA have anti-inflammatory properties, which can be beneficial for managing chronic inflammatory conditions. ALA also has anti-inflammatory effects, but EPA and DHA tend to be more potent in this regard.
- Pregnancy and Development: DHA is crucial during pregnancy and early childhood for proper brain and visual development in infants. While ALA can contribute to these processes indirectly, DHA from fish oil or algal supplements is often recommended for pregnant and breastfeeding women.
- Eye Health: DHA is an important component of the retina and is associated with maintaining good vision. While ALA may provide some support, DHA from fish oil or algae is more directly linked to eye health.
- Bioavailability and Conversion: The conversion of ALA into EPA and DHA is limited in the body, especially in comparison to obtaining EPA and DHA directly from fish oil or algae-based supplements. This means that relying solely on plant-based sources for omega-3s may not provide the same level of benefits as consuming fish oil or algal supplements.
To sum all that up, while plant-based omega-3s from sources like flaxseeds, chia seeds, and walnuts can contribute to a healthy diet and offer some health benefits, fish oil is more concentrated in EPA and DHA, which have stronger and more direct associations with various aspects of health, particularly cardiovascular and brain health. If you’re following a vegetarian or vegan diet, you might consider including algal-based supplements to ensure you’re getting a direct source of EPA and DHA without relying solely on the conversion of ALA. As always, it’s a good idea to consult with a healthcare professional before making significant changes to your diet or supplementation routine.
Why Should You Consider Using Wiley’s Finest CatchFree Omega Plant-Based Omega-3s?
For starters, if you’re looking for plant-based omega-3s, they have you covered. But the Wiley’s Finest CatchFree Omega product is more than just that. First of all, a liquid omega-3 supplement may scare many people away as they think about the taste of many liquid fish oil supplements out on the market. Well, there’s good news. Wiley’s Finest CatchFree Omega is not a fish oil supplement, AND it comes in a delicious Tropical Mango flavor as well as unflavored softgels. I’ve personally tried the products, and I love them. It comes down to a personal preference if you want the liquid or softgels.
Related Article: Omega 3 Fish Oil — Do You REALLY Need These Fatty Acids?
Wiley’s Finest CatchFree Omega provides over 2,300 mg of plant-based omega-3s per serving which also includes a total of 500 mg of DHA. The benefits don’t just end there with the full spectrum omega-3 liquid that is loaded with effective dosages of DHA, ALA, SDA, and GLA – solving the problem man vegans face by not getting enough fatty acids in their diet. This product also contains 1,000 IU of vitamin D3 along with 22 IU of vitamin E.
Some of the key patented and trademarked ingredients found in Wiley’s Finest CatchFree Omega include:
- Algarithm™: Fresh-tasting, fish-free, GMO-free, and solvent-free, vegan DHA Omega-3 from algae.
- Ahiflower®: A full-spectrum, balanced, plant-based source of essential omegas which help nourish your body.
- Vitashine™: 100% vegan Vitamin D3 as cholecalciferol.
Lastly, Wiley’s Finest CatchFree Omega is also Vegetarian Society Approved Vegan. The Vegetarian Society Approved Vegan Trademark means every batch is free from animal-derived ingredients and GMOs, with no animal testing commissioned or cross-contamination during production.
Are you interested in trying Wiley’s Finest CatchFree Omega for yourself? You can find both the liquid and softgel versions on their website or available at retailers across the nation.
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