Vegan Guide to Omega-3s
Omega-3 fatty acids are important healthy fats that are necessary for maintaining heart, brain, skin, and joint health. Our bodies don’t naturally create them, so we have to get them from food. Luckily, there are plenty of vegan sources. We can get omega-3s from flax seeds, hemp seeds, walnuts, and leafy greens as well as from vegan supplements.
We need different types of fatty acids, including alpha-linolenic acid (ALA, which is found in many vegetables), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA, which is found in fatty fish and algae oil). Vegan algae oil supplements, which are widely available, are free of the dangerous levels of mercury and PCBs that are found in fish. In addition, our bodies have the ability to convert ALA to EPA and DHA, so there’s no reason to eat intelligent fish, who have complex social lives and simply want to live in peace, in order to get all the omega-3 fatty acids that our bodies need.
To help you find the right omega-3 sources for you, here’s a list of vegan supplements and recipes packed with these essential fatty acids:
Vegan Omega-3 Supplements
These orange-flavored vegan softgels are packed with 500 mg of vegan DHA derived from algae oil.
With 300 mg of DHA and EPA, NuTru’s liquid formula can be taken by itself or added to your favorite drink.
This vegan DHA comes in easy-to-swallow softgels made from cornstarch, not gelatin.
Recipes Packed With Omega-3s
Try making some of these recipes to ensure that you’re getting enough of the fatty acids that your body needs:
Basil and pumpkin seeds pack an omega-3 wallop in this dish.
Spinach is so healthy in so many ways. Get some!
12. Raw Oatmeal
Tofu and broccoli makes for an explosion of health.
18. Hemp Hummus
Hemp seeds are one of the best sources of omega-3s, although they are still unfamiliar to most people.
List of Vegan Omega-3 Sources
The following is a list of good sources of vegan omega-3 fatty acids, ranked by value, that we found at The World’s Healthiest Foods website:
|Brussels Sprouts||1 cup||56.2||0.27||11||3.6||very good|
|Cauliflower||1 cup||28.5||0.21||9||5.5||very good|
|Mustard Seeds||2 tsp||20.3||0.15||6||5.5||very good|
|Winter Squash||1 cup||75.8||0.19||8||1.9||good|
|Collard Greens||1 cup||62.7||0.18||8||2.2||good|
|Summer Squash||1 cup||36.0||0.15||6||3.1||good|
|Romaine Lettuce||2 cups||16.0||0.11||5||5.2||good|
|Green Beans||1 cup||43.8||0.11||5||1.9||good|
|Turnip Greens||1 cup||28.8||0.09||4||2.3||good|
|Bok Choy||1 cup||20.4||0.07||3||2.6||good|