Brenda Davis

The subject is complex, because bone health is a function of so many

interacting factors, including numerous minerals and vitamins, and exercise.

Bone health is supported

by diets centered on vegetables, fruits, and legumes, all rich in the mineral

potassium, which can balance acid-forming dietary factors. Research also

confirms that healthy bones require adequate intakes of protein, which is a key

part of the bone matrix; clearly, legumes and vegetables have a lot to

offer

Most fatty acids needed for survival can be produced in the body.

However, two—known as essential fatty acids—can’t be synthesized and must be obtained from food: linoleic acid (LA) from the omega-6 family and alpha-linolenic acid (ALA) from the omega-3 family

As a result, trans-fatty acids, both natural and artificial, should be avoided when possible.

balance of both types of EFAs, (e.g., hempseeds or walnuts) or a combination of

omega-3- and omega-6-rich products (e.g., flaxseeds plus pumpkin seeds, or chia

seeds plus sunflower seeds).

Sources of Essential Fatty Acids and Highly

Unsaturated Fatty Acids

The primary source of the two essential fatty acids, linoleic acid (LA) and alpha-linolenic acid (ALA), are plants from the land and sea. The richest sources are seeds and walnuts.

Although it’s not common, it is possible for vegans to overconsume omega-3

fatty acids. If individuals avoid nuts, seeds, avocados, and other high-fat plant foods but eat large amounts of flaxseeds, flaxseed oil, or chia seeds, the reduced

proportion of omega-6s to omega-3s could result in an unfavorable ratio of 1:2

The IOM hasn’t set an RDA for EFA because of a lack of evidence for

determining actual requirements. 1However, the IOM has set the Adequate Intake (AI) for LA at 12 grams a day for women and 17 grams a day for men.

The AI for ALA is 1.1 grams a day for women and 1.6 grams a day for men

These Als aren’t designated as optimal intakes but are simply a reflection of

median intakes in a population in which EFA deficiencies are considered

essentially nonexistent. The IOM has also set an AMDR of 5 to 10 percent of

energy from LA and 0.6 to 1.2 percent of energy from ALA.

this position

recommended that the AI for EPA and DHA be set between 250 and 500 mg per

day

Although many national health authorities have

recommended intakes for EPA and DHA, vegans can’t meet these levels without

using supplements. But, would vegans benefit by taking DHA and EPA supplements? Unfortunately, we don’t yet know the answer.