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 and Omega -3 fatty acids.

The Omega -6 and Omega -3 fatty acids are essential fatty 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 of Omega -6 fatty acids, as these acids are found in large amounts in vegetable oils such as sunflower and soybean. However, vegetarians typically get less Omega -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 of Omega -6 and Omega -3 fatty acids can negatively affect health, because high levels of Omega - 6 can worsen inflammation and increase the risk of cardiovascular disease, while low levels of Omega- 3 can negatively affect the health of the brain and nervous system.

To maintain a balance between Omega -6 and Omega -3 fatty acids, vegetarians can follow the following dietary tips :

·                 Choose vegetable oils with a high Omega -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 in Omega -3, such as flaxseeds, almonds and walnuts.

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

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

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

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