Omega-3 fats are beneficial for maintaining your overall health, taking care of the heart, brain, and fighting off inflammation. Fish is the best source of omega 3. For vegans and vegetarians, it is a little difficult to get omega 3 in their diet. It is important to note omega 3 fats are found in three different forms – DHA, EPA, and ALA. ALA is most abundant in plant-based sources and helps give your body the nutrition it needs. Adding vegan Omega 3 in your diet is one of the best decisions you can make. Read through to know why.
Best Sources of Vegan Omega 3
Here are some of the vegan omega 3 sources to include in your diet:
1. Flaxseeds
Flaxseeds have more ALA omega-3 fatty acids than any other food. It offers more than double the daily recommended needs in a tablespoon. It contains fibre, protein, vitamin K, magnesium, zinc, and manganese. Several studies show flaxseeds have healthy benefits for your heart. Flaxseed oil also helps reduce cholesterol. Flaxseeds are easy to include in your diet – you can add them to cereal, oatmeal, soups, or salads.
2. Hemp Seeds
Hemp seeds are known for their amazing nutritional value. Hemp seeds are excellent sources of omega 3 as well as plant protein, fibre, iron, calcium, phosphorus, and magnesium. They may prevent the formation of blood clots and help in recovery after a heart attack. These seeds can be a part of your breakfast, lunch, or dinner. You can add them to healthy smoothies or sprinkle them on a bowl of yoghurt.
3. Walnuts
Nuts are considered superfoods but walnuts are the best for optimal health. It lowers blood pressure, helps to manage healthy body weight, boosts gut health, enhances memory and improves brain health. Just one ounce of walnuts provides adequate omega 3. You can add walnuts to salads, bake them into brownies and cakes, or have them as snacks.
4. Seaweed and Algae
Seaweeds are rich in omega-3 fats and protein and have antioxidant properties. These are important foods for vegans and are the only plant-based sources of EPA and DHA omega-3s. You can use nori [dried seaweed] in homemade brown rice or try spirulina and chlorella powders and supplements. This is great for diabetic patients. These are uncommon ingredients but make the most beautiful smoothie bowls. Seaweed and algae are amongst the best items you can add to your diet in order to introduce vegan Omega 3.
5. Kidney Beans
Kidney beans may be among the lower sources of plant-based omega-3s. Kidney beans are a good source of plant protein and are packed with fibre. They are recommended for pregnant women as they contain iron and folate. You can include them in your daily meal as a part of curries and stews.
6. Chia Seeds
Chia seeds are gaining huge popularity as a superfood. An ounce of chia seeds has 5g omega-3. It is also an excellent vegan source of calcium. Chia seeds can easily be a part of your daily meals.
Conclusion
When you eliminate meat and dairy products from your diet, it is essential to remember that your body still needs omega 3. There are several vegan omega 3 supplements available in the market. You will notice better hair, skin, and nail health as you include plant-based omega 3s in your diet. These supplements have no fishy smell like fish oil supplements and with regular consumption, you will see positive results. Vegan alternatives that are rich in omegas are good for you when taken in moderation.
