A vegetarian diet is a dietary choice based on foods of plant origin. It usually includes fruits, vegetables, beans, nuts and seeds. One of the main concerns of those following a vegetarian diet is the balance between Omega-6 andOmega -3 fatty acids.

The Omega-6 andOmega -3 fatty acidsare essentialfatty acids which means that they are not produced by the body but must be obtained from the diet. Both are important for health, but must be taken in correct proportions to maintain the right balance.

Vegetarian diets usually include high levels ofOmega-6 fatty acids, as these acids are found in large amounts in vegetable oils such as sunflower and soybean. However, vegetarians typically get lessOmega-3 fatty acids as their richest source is fish. Flaxseed and nuts are the most common source of Omega-3 for vegetarians, however, the scientists are warning that these might not be sufficient for conversion into eicosanoids.

This imbalance in the consumption ofOmega-6 andOmega-3 fatty acids can negatively affect health, because high levels ofOmega-6 can worsen inflammation and increase the risk of cardiovascular disease, while low levels ofOmega-3 can negatively affect the health of the brain and nervous system.

To maintain a balance betweenOmega-6 andOmega-3 fatty acids, vegetarians can follow the following dietary tips:

·                Choose vegetable oils with a highOmega-3 content, such as flaxseed or hemp oil. These oils can be used in cooking or added to salads or any other dishes.

·                Consume seeds and nuts that are rich inOmega-3, such as flaxseeds, almonds and walnuts.

·                Avoid foods containing hydrogenated oils and trans fatty acids, as these can exacerbate the imbalance ofOmega-6 andOmega-3.

·                Consume plant-based sources of protein, such as beans and seeds.

·                Take a plant-basedOmega-3 supplement. Search for a supplement sourced from seaweed instead of from fish oil.

Overall, diet is an important factor in maintaining the balance ofOmega-6 andOmega-3 fatty acids. Vegetarians can maintain this balance by choosing foods rich inOmega-3, avoiding foods containing hydrogenated oils and trans fatty acids, and by taking a veganOmega-3 supplement.