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Being a vegetarian or vegan has, of course, nothing to do with your intelligence. In fact, based on recent scientific research, there is much to be said for becoming a vegetarian or vegan. It is better for certain aspects of health and reduces your ecological footprint. But here’s the catch: the lack of omega-3 in your diet can impair your cognitive functions.
Recent scientific research has shown that following a vegan or vegetarian diet can have a negative effect on cognitive abilities. This effect is mainly due to a significant lack of omega-3 fatty acids in the diet of many vegans and vegetarians.
In this article, we already discussed the effect of fish oil on mental well-being. It is the omega-3 fatty acids EPA and DHA that bring about this positive effect.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are omega-3 fatty acids that play a crucial role in brain health. DHA is a structural component of the cell membrane of neurons and is essential for synaptic plasticity, which is important for learning and memory. EPA has anti-inflammatory properties that can reduce neuroinflammation, which is essential for protecting brain functions.
A deficiency in EPA and DHA can lead to a reduction in cognitive functions, such as memory loss, concentration problems, and an increased risk of neurodegenerative diseases. This is because these fatty acids are necessary for the optimal functioning of neurons and synapses, and their absence can disrupt neuronal communication and brain plasticity.
A vegan or vegetarian diet can lead to a deficiency in omega-3 fatty acids because these are primarily found in fish and other seafood. Plant sources of omega-3, such as flaxseed and chia seeds, contain ALA (alpha-linolenic acid), a precursor to EPA and DHA. However, the body inefficiently converts ALA into EPA and DHA, resulting in lower levels of these crucial fatty acids in vegans and vegetarians.
Several scientific studies have shown that many vegetarians and vegans consume significantly fewer omega-3 fatty acids through their diet.
A study published in The American Journal of Clinical Nutrition investigated the levels of omega-3 fatty acids in different diet groups. The results showed that vegetarians and vegans had significantly lower levels of DHA and EPA in their blood compared to meat-eaters.
Another study, published in The British Journal of Nutrition, found that vegans had lower plasma levels of EPA and DHA compared to meat-eaters and vegetarians. This suggests that vegan diets may fall short in providing sufficient omega-3 fatty acids.
A study published in The Journal of Nutrition also showed that vegans and vegetarians had significantly lower concentrations of both EPA and DHA in their blood compared to meat-eaters.
What scientists say:
"Almost two-thirds of vegans may have an omega-3 index below the recommended 4.4, suggesting that a significant number of vegans have an omega-3 status associated with accelerated brain aging."
"Vegetarians and vegans have lower plasma, blood, and tissue levels of EPA and DHA than non-vegetarians."
Don't worry, if you are aware that you risk getting too few omega-3 fatty acids, you can take targeted action. There are various strategies and plant-based sources that can help you get the necessary omega-3 fatty acids.
If you consume enough plant-based sources of ALA (alpha-linolenic acid), your body can convert this into EPA and DHA. Plant-based sources of ALA include flaxseed and flaxseed oil, chia seeds, walnuts, and hemp seeds.
One of the few and therefore most important plant-based sources of EPA and DHA is algae oil. Algae oil supplements offer a reliable and ethical way to obtain these essential fatty acids.
Although the body can convert ALA into EPA and DHA, this conversion is often inefficient. To improve the conversion, you can:
A high intake of omega-6 fatty acids can inhibit the conversion of ALA to EPA and DHA. Limit the consumption of omega-6-rich oils such as corn, soy, and sunflower oil.
Nutrients such as zinc, magnesium, and vitamin B6 play a role in the conversion of ALA to EPA and DHA. Ensure that you have a balanced diet that is rich in these micronutrients.
Don't let this article discourage you from continuing your vegetarian or vegan lifestyle. Vegans and vegetarians can get enough omega-3 fatty acids by consuming ALA-rich foods and using algae oil supplements. By optimizing the conversion of ALA to EPA/DHA and limiting omega-6 intake, you can ensure that your body gets the necessary omega-3 fatty acids to maintain your cognitive functions.
