Nutrition, Raw Vegan, Recipes, Special Diet

Omega-3 Fatty Acid Deficiency on Low Fat Diet & The Dangers of Fish Oil + Vegan Recipe

I am a responsible raw foodie. I do my best to get lab work done frequently to make sure I am as healthy as I feel.

My latest labs showed I was low in Omega-3 fatty acids. Omega-3s are super important!

Why We Need Omega-3 Fatty Acids

Omega-3 fatty acids are an essential nutrient. That means our bodies do not make it. We must eat it.

They are essential for:

  • cell membrane health
  • function of cell receptors in cell membranes
  • hormones responsible for blood clotting, arterial wall movements, and inflammation
  • receptors in cells that regulate genetic function
  • prevention of heart disease and stroke
  • controlling lupus, eczema, and rheumatoid arthritis
  • protection against cancer and other conditions

There are 3 kinds of Omega-3s: EPA, DHA, and ALA.

EPA and DHA come from the ocean, primarily from algae and secondarily from fish who eat the algae.

ALA comes from plants such as, flaxseed, walnuts, and leafy green vegetables. It also comes from ingesting animals who eat lots of grass.

In both cases, the firsthand source is the plants. Vegetarians and vegans get Omega-3s by ingesting the primary source.

Omnivorous eaters get Omega-3s by eating fish who eat algae or animals who eat grass.

Vegetarians and vegans simply cut out the middle animal.

Fish Oil Is Dangerous

Most physicians, including holistic ones, suggest using fish oil to boost omega-3s. This is not helpful advice!

Unfortunately, it’s being promoted for weight loss and appetite suppression. Evidence is shaky at best.

Moreover, if fish oil actually does reduce your appetite and help you lose weight more easily (which it most likely doesn’t), you’ll be dosing yourself with highly toxic garbage!

Yes, fish oil is a good source of DHA (one of the long-chain omega-3s), but the mercury levels are high enough to negate the benefits of DHA.

Studies show that the mercury in fish oil increases the risk of epilepsy, lowers the brain mass, and lowers the IQ scores of children whose mothers consumed fish oil and fish during pregnancy.

Fish oil does not protect against heart disease, arrhythmias, sudden death, stroke, and cancer. In fact, consuming fish and fish oil may increase cancer and heart disease risk.

Why? Industrial pollutants like PCBs are highest in fresh water fish and have been shown to increase prostrate cancer risk.

And no, Eskimos eating loads of fish aren’t healthy.

Omega-3 Solution For Vegans and Raw Vegans: My Approach

Every day I am including in my diet:

  • 1 tbsp of chia and flaxseed
  • 1 tbsp of walnuts and/or hemp seeds

In addition, I am supplementing with a vegan, algae-based DHA and EPA supplement. No toxic garbage here!

Recipe: Omega-3 Caesar Salad with Marinated Portobello Mushrooms

Omega-3 Caesar Salad Dressing


  • 1/4 cup walnuts, soaked for 4-5 hours, rinsed & drained
  • 1 tbsp ground flax and chia
  • 1 lemon, juiced
  • 2 cloves garlic
  • 1 tsp dijon mustard (choose Westbrae Mustard for no salt)
  • 1 tbsp miso (optional)
  • 1/4 tsp black pepper
  • 1 tbsp nutritional yeast (optional)
  • 1/2 cup water

Blend until smooth and creamy.

Marinated Mushrooms


  • 2-3 portabella mushrooms, sliced about 1 cm thick
  • 1 tbsp sage
  • 1 tbsp poultry seasoning
  • 1/4+ cup coconut aminos
  • For salt-free version: marinate mushrooms in fresh lemon or orange juice

In a shallow dish, mix together spices and coconut aminos. Add mushrooms and flip on either side to coat. Place in dehydrator for 3-4 hours at 90 degrees. Be sure to flip them occasionally, so that both sides soak up the marinade. Reserve any leftover marinade. Drizzle extra marinade on salad, or use in another dressing or marinade.



  • 1-2 hearts romaine, chopped
  • 1/2 small red onion, sliced
  • 1 cup sprouts of choice 

Place ingredients in bowl. Add dressing, and mix well. Top with marinated mushrooms and fresh cracked pepper.

Try the recipe, and let me know how it goes.

Feel free to share you experience with Omega-3s in the comments. Thank you for reading!

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