Vegetarian omega 3 sources have been limited to ALA for too long.  One source algae strain called Schizochytrium, makes a pure algae oil that is the only FDA (GRAS) approved vegetarian source for both DHA and EPA, the same omega-3s found in fish oil.  No longer are vegan and vegetarian omega 3s limited, because now DHA and EPA are not exclusive to fish oil supplements.  The vegetarian aware and vegan omega 3 consumer will now be able to afford the the same omega-3 health benefits and opportunities previously enjoyed only from animal-oils by now using algae oil.  Other oils may have less desirable formulas than your newest sustainable source for omega-3 DHA oil.

Vegetarian dieters and vegans already have a lower risk of heart problems and other diseases complicated in many by certain fatty acids in-excess, or deficient, in the diet.  However, DHA is still the most difficult omega-3 to get from our foods and vegetarians may need to take supplements to get enough DHA by taking algae oil.

Like most red-meat heavy diets, vegetable-based lighter diets are also low in omega 3 fats. Flax seed oil contains a less beneficial precursor omega-3 often called alpha-linolenic acid (ALA), which eventually allows your body to produce some docosahexaenoic acid (DHA) and eicosapentaeoic acid (EPA), but not enough. The DHA and EPA fats are the Omega-3s most people are lacking, regardless of their dietary choices, and the ones most people need.

Vegetarian Omega 3 Food Sources

Omega 3 benefits are generally associated with fish and fish oil, but those are not the only sources rich in marine fatty acids now that there is algae oil.  Unfortunately, flax oil and milled flax seeds are the richest vegetarian ALA omega 3 source, it's clear flax doesn't have DHA or EPA.  Neither does hemp seed omega-3 oil, or linseed oil or olive oil, which contain smaller amounts of only the precursor omega-3 nutrient. Tofu and walnuts have some omega nutrients, but are actually higher in omega 6s than omega 3s.  Dark, leafy green vegetables such as broccoli and other vegetables also have these powerful nutrients and make great additions to your diet for other reasons.

Vegetarian Omega 3 fortified eggs are one food that has added omega 3 benefits because the producers are often naturally feeding the chickens an abundance of flax seeds.  Milk producers and yogurt companies frequently add vegetarian based ALA, but more are using vegetarian DHA.  For strict vegetarian diets, however, so many foods are off the list, but it doesn't mean that the choosy consumer can't enjoy the health benefits of algae oil DHA supplemets, a 100% vegan product.  Several brands of margarine and salad dressings use alternative seed oils, not healthy olive or flax oil as their base. If you are drinking milk alternatives, consider soy drinks that include flax seed products or DHA from algae oil.  Yet another source of ALA for vegetarians is grain breads. The biggest rule of thumb is to read labels since different brands use different vegetarian omega-3 sources.

What are we going to do with grandpa? Grandpa doesn't have Alzheimer's yet, but last year he didn't remember much of anything except to tell the same old stories. It's obvious his short term memory is fading fast and he often struggles with remembering the grandkid's names. His memory medication doesn't seem to provide much relief and it's very expensive.

Having a friend or family member suffering from cognitive decline is reason enough for us all to be concerned ourselves. Believe it or not, 40% of people in the U.S., and elsewhere, will face some form of cognitive decline in their lifetimes. At current rates, within the next decade, the number of persons with Alzheimer's disease or other forms of dementias may double.

Now there is increasing evidence that dietary factors play a major role in onset rates. New research suggests the disease is increasingly preventable. Non-genetic factors include upwards of 90 percent of Alzheimer's cases. Genetic factors are linked to a receptor in the brain involved in fat metabolism.

Recent studies from the Swedish medical university Karolinska Institutet show mice given a high fat, high sugar and high cholesterol diet for nine months developed preliminary signs of Alzheimer's Disease using markers also seen in patients. The study results have yet to be reproduced, but are supported by numerous correlative studies in the scientific literature that suggest diet and lifestyle are increasingly considered central factors in the onset and prevention of the disease.

Top researchers are now reporting that Alzheimer's, the most debilitating form of dementia, may also be linked to chronic omega-3 DHA (docosahexaenoic acid) nutritional deficiencies. In what is known as the Framingham Study, trial subjects with low plasma DHA levels were at greater risk of onset plus DHA levels were lower in the brain and plasma of patients with dementia.

Doctors always will say diet and lifestyle are the first consideration. In addition, research suggesting DHA is the only omega-3 that protects cognitive function during aging, a topic reiterated by a recent Johns Hopkins Health Alert (johnshopkinshealthalerts.com), which states that appropriate levels of dietary DHA alone could help prevent up to 70% of new Alzheimer's cases. The FDA recognizes DHA levels are an essential part of the healthy structure and function of nerve cells in the brain.

Is prevention linked to something as simple as replacing the bad fats with the good fats? In the past 40 years, there is a correlation between increases in weight gain and Alzheimer's onset rates. Perhaps the growing rate of all dementias is partly linked to diet and DHA deficiency together. Therefore, one's diet and DHA intake is at the heart of the question: What are we going to do with grandpa?

What else can you do for yourself? Exercise both your body and your brain. Ironically, studies have found that people who regularly work crossword puzzles and brain teasers like Sudoku, significantly extend the time their brains stay sharp and improve their memory.

Be Social. Staying involved in your community, helping others, and generally staying involved in the world around you is shown to be another key way to keep your brain sharp and alert.

Strive to Learn. You should never stop learning and challenging yourself mentally. Every class you take, no matter how old you are, and every new activity or idea you undertake, exercises your brain and increases the chance it will keep working well for many years to come.