Best Vegan Sources of Omega 3

Vegan Omega 3 fatty acids play a role in every cell in the body. Omega 3 makes up cell membranes, keeps the nervous system functioning, keeps cholesterol levels in check, and staves off inflammation.  There are so many health benefits associated with Omega 3 that it is no surprise how much hype the nutrient is now getting.

Omega 3 vegan

What Are Essential Fatty Acids?

Essential fatty acids are types of polyunsaturated fats. They are called “essential” because the body cannot produce them on its own.  We must get essential fatty acids from food.

There are two types of Essential Fatty Acids:

• Alpha-Linolenic Acid (Omega 3)
• Linoleic Acid (Omega 6)

Once consumed, the body is able to turn Omega 3 and Omega 6 into other types of fatty acids:

• Omega 3 -> eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
• Omega 6 -> arachidonic acid (AA)

Source of Essential Fatty Acids

Why Do We Need Omega 3?

The importance of essential fatty acids in our diets really can’t be underestimated.  They are part of all cell membranes and are what make our cells flexible.  They are also very important for the nervous system.  Consider that 60% of the brain is made up of fats and you start to see how important they are.

DHA is particularly abundant in the nervous system which is why it is considered a “brain food.”  You also have high concentrations of essential fatty acids in the retina, so fats are important for vision.

Essential fatty acids are also involved in regulating inflammation, but in very different ways.  Omega 3 reduces inflammation whereas Omega 6 increases inflammation.   Inflammation is the root cause of many health problems ranging from acne to arthritis, so getting these nutrients in the right balance is crucial.

Omega 3 from Vegan

Because of how important essential fatty acids are for health, they are linked to many health benefits.  Note, however, that some of these benefits have been really exaggerated or hyped (especially by companies trying to sell you supplements).  The studies on essential fatty acids can also be conflicting.

For instance,  one study showing that supplementing with essential fatty acid can drastically reduce the risk of heart disease while another study shows that the benefits are negligible or nonexistent.

Some of the health benefits of essential fatty acids which are true (though often hyped-up) include:

• Better Skin, Hair, and Nails: Supplementing with essential fatty acid can improve the appearance and strength of skin, hair, and nails.
• Improved Mental Health: Various studies show that essential fatty acid (particularly Omega 3) is crucial for mental health and supplementing with them can reduce symptoms of depression, as well as other mood disorders like anxiety.
• Fetal Development: Studies have shown that the children of pregnant women who supplement with essential fatty acid (particularly DHA) are less likely to have developmental problems and the children may also have higher cognitive scores.

Benefits of essential fatty acids

• Reduced Risk of Heart Disease: Essential fatty acid supplements are commonly touted for reducing the risk of heart disease. One of the ways that they do this is by reducing LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. Omega 3 fatty acids in particular have been shown to reduce the risk of heart disease because they thin blood (reducing the risk of a clot), prevent inflammation (reducing blood pressure), and slow the buildup of plaque in the arteries. By contrast, some studies have implied that Omega 6 can increase the risk of heart disease by causing inflammation in arteries. The American Heart Association contests this though and instead says that people need to seek a better balance of Omega 6 and Omega 3 fatty acids.
• Reduced Risk of Alzheimer’s Disease: In particular, DHA has been shown to reduce the risk of Alzheimer’s disease as well as other old-age cognitive diseases such as dementia.
• Arthritis and Inflammation Disorders: Omega 3 fatty acids help block the immune system’s inflammation response, so they have shown effective as a natural treatment for many inflammatory disorders such as arthritis, Crohn’s disease, and even (to some extent) asthma.

How Much Omega 3 Do We Need?

Recommended levels of Omega 3 to supplement each day:

• In adult men: 1.6g
• In adult females: 1.1g
• In children:
• 0 to 12 months: 0.5g.
• 1 to 3 years old: 0.7g.
• 4 to 8 years old: 0.9g.

In adults, it is easy to get enough Omega 3 each day by eating a few walnuts or legumes, and other Omega 3-rich foods. However, because Omega 3 still needs to be converted to DHA and EPA, this process cannot be wholly converted to 100% success, especially consumption in children is more difficult because the body functions are not yet fully functional. perfect as an adult.

Vegan Salad

Therefore, it is essential to note that adding foods rich in Omega 3 to the body is extremely important to protect and improve overall health.

Best Sources of Vegan Omega 3

Flax Seeds

Not surprisingly, flax tops our list as the best vegetarian source of Omega 3. One ounce of flax seeds packs in 6388mg of Omega 3 (nearly 6 times the RDA). You get 1655mg of Omega 6 in the process, which helps keep your Omega 3 to Omega 6 ratios in check. To get an even bigger boost, you can take a tablespoon of flax oil which delivers 7196mg of Omega 3. Flaxseeds have been shown to reduce cholesterol along with lowering blood pressure, especially those with high blood pressure.

Incorporate flax seeds into your diet by sprinkling on yogurt, cereals, soups, or even salads add to trail mixes, or toss into your protein shakes.

Chia Seeds

Organic Chia Seeds

Chia seeds have an array of health benefits, including a large amount of fiber and protein with each serving. Studies have found that chia seeds could decrease the risk of chronic disease when consumed as part of a healthy diet. How amazing is that?

A single ounce of chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6. They are also loaded with calcium (1oz=18% RDA), fiber, and manganese.

Chia seeds can be added whole or ground to smoothies, juices, yogurt, and oatmeal.

Hemp Seeds

Organic Hemp Seeds – Tree of Life (250g)

Hemp seeds are not only high in protein, magnesium, iron, and zinc but also have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6.

Animal studies have found that the Omega 3s found in hemp seeds could benefit heart health and can do this by preventing blood clots and aiding the heart after a heart attack.

Like chia and flax, you can sprinkle hemp seeds on cereal, yoghurt or even add them to smoothies.

Seaweed

Wakame

Seaweed not only have fairly high amounts of Omega 3, but they are also one of the only vegan foods which also have EPA and DHEA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices. Wakame is a good runner-up.

Leafy Greens

Spinash – sources of Omega 3

To meet calcium and iron RDAs, vegetarians should be loading up on leafy greens. It turns out that greens are also a decent source of Omega 3 too. A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6. Broccoli rabe, collards, kale, and grape leaves are also good sources of Omega 3.

Beans

Beans don’t have as much Omega 3 as seeds or nuts. However, they still can help you meet your RDAs all while avoiding excess Omega 6. Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans). French beans and navy beans are also good choices. To really get the most out of these superfoods, sprout them first!

Squash

Pumkin Seed oil – La Tourangelle (250ml)

Pumpkin, pumpkin, and squash create many delicious, attractive dishes, suitable for many different cooking styles, but also provide a wealthy amount of Omega 3.

The favorite dish of Westerners with squash you can consider cooking for your baby and family to enjoy is Pumpkin Soup, which is highly fragrant and easy to prepare.

In addition, many families choose to use oil extracted from pumpkin seeds to directly supplement Omega 3 in their daily meals instead of having to process it.

Cabbage Family

Vegetables in the cabbage family have a surprising amount of Omega 3. Cauliflower is the most notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Broccoli and Brussels sprouts are also good choices.  Greens in the cabbage family are also a great bioavailable source of calcium.

Berries

Berries – BiO village (370g)

Berries are not only good sources of antioxidants, vitamins, and minerals, but they also are also a good vegetarian source of Omega 3. Blueberries top the list with 174mg of Omega 3 per 1 cup serving while simultaneously only delivering 259mg of Omega 6.

Herbs and Spices

Virtually all popular herbs and spices have a great Omega 3 to Omega 6 ratio.  Cloves are one of the best at 86mg/52mg per 2 grams, as is oregano (73mg/18mg),  marjoram (49mg/18mg), and tarragon (44mg/11mg).  You probably aren’t going to meet your RDAs for Omega 3 on herbs and spices alone, but the added nutrition is a good reason to make your foods more flavorful.

Herbs and Spices

As you’ve probably learned from this post, Omega 3s are extremely important when it comes to your diet. We’ve also proven you don’t need to eat fish in order to get the correct amount of Omega 3 fatty acids in your diet. By incorporating these foods into your diet, you’ll be sure to hit your needs without harming any sea creatures.