Plant-Based Diet's Impact on Brain Health and Omega 3 Nutrition
In a recent discussion, medical doctor Jake Richardson highlighted the importance of maintaining certain nutrients, particularly Omega-3 fatty acids, for individuals following a plant-based diet. Dr. Joel Fuhrman, another proponent of plant-based diets, echoed this sentiment, emphasising its importance for elderly people on such diets.
Omega-3 fatty acids are essential for overall health, and while animal-based foods are traditionally associated with being rich sources, plant-based options are abundant too. People following a plant-based diet can obtain Omega-3s from various sources such as flaxseed oil (linseed oil), chia seeds, walnuts, hemp oil, algae oil, and even foods like soy and seaweed (nori).
Algae oil, specifically from microalgae like Schizochytrium, is a vegan source of Omega-3s that provides EPA and DHA, the more active forms of these fatty acids. Algae oil supplements are also available, making it easier for those on plant-based diets to meet their Omega-3 needs.
Flaxseed oil and chia seeds are particularly high in ALA, a short-chain Omega-3 fatty acid that the body can partly convert to EPA and DHA. However, the efficiency of this conversion can vary among individuals.
A case in point is an elderly vegan lady who, during a Zoom meeting, expressed concerns about her protein intake, stating that she eats potatoes every day but might not be getting enough protein, specifically around 60 grams or more. This example underscores the need for careful planning to ensure a balanced diet for those on plant-based diets, particularly the elderly.
It's worth noting that the article does not discuss any new nutritional deficiencies beyond low protein intake. Nor does it provide any new information about Dr. Fuhrman's views on brain shrinkage happening in all people, not just vegans.
However, Dr. Fuhrman did reiterate his concern about low Omega-3 levels, stating that they can correlate to brain shrinkage and cognitive decline. The Omega-3 index test, which measures the amount of EPA and DHA in a person's blood, can be used to assess this.
The environmental impact of animal-based food production should also be considered. Animal-based foods generate massive amounts of effluent that can harm ecosystems, consume vast amounts of water, and contribute significantly to carbon emissions, making them less sustainable compared to plant-based foods. Additionally, the destruction of forests to make pasture land is another environmental issue associated with animal-based food production.
In conclusion, while plant-based diets offer numerous health benefits, careful planning is necessary to ensure a balanced diet, especially for the elderly. The focus should be on obtaining essential nutrients like Omega-3 fatty acids, not just protein. The use of supplements and foods like flaxseed oil, chia seeds, walnuts, hemp seeds, algae oil, soy, and seaweed can help meet these nutritional needs.
