Natural Plant-Based Omega-3 Sources
Nataly Shemesh / Registered DietitianOmega-3 In A Nutshell
This is our introduction to plant-based Omega-3. What are the best vegan sources, do we need to take supplements, and why are Omega-3s important, anyway?
Walnuts, flaxseed, and chia seeds are healthy, safe Omega-3 sources
You can sprinkle them on salads, blend them into smoothies or even make them into pudding!
Omega-3s are a group of fatty acids known to be beneficial in heart disease prevention, brain development and function, and prevention of infections.
There are 3 main types of omega-3. Alpha-linolenic acid (ALA) is found in various plant foods and is the least active form in the body. DHA and EPA, the more active forms, are found in deep-water seaweed, and also in the fish who consume them.
Our bodies can use plant-based omega-3s instead of animal-based, but to do this sufficiently, they require very concentrated omega-3 sources.
The most concentrated sources of plant-based omega-3 are flaxseed and chia seeds. Both of these also contain high amounts of calcium and iron. Sprinkle them onto salads or sandwiches, blend them into smoothies, or add them to your morning oatmeal. You can also try this simple, tasty recipe for chia pudding. This is a vegan treat containing omega-3, which you can make with your favorite plant-based milk.
Do vegans need to take an omega-3 supplement?
There is no need to take an omega-3 supplement, unless you are pregnant, breastfeeding, or have high levels of blood lipids. There are several companies that make plant-based omega-3 supplements that should be easy to find online or in your local health store.
Omega-3 is quite a complex topic. Want to find out more? Read our complete guide to Omega-3, or ask our dietitians in your group after you sign up for the free vegan Challenge!