Natural Plant-Based Omega-3s
Walnuts, flaxseed and chia seeds are healthy and safe omega-3 sources. You can sprinkle them on salad, 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), found in various plant foods, 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 which also contain high amounts of calcium and iron. They can both be sprinkled on salad or blended into smoothies. You can also make chia pudding with your favorite plant-based milk – here’s a basic recipe: https://www.eatingbirdfood.com/basic-chia-seed-pudding/
There is no need to take an omega-3 supplement unless you are pregnant, breastfeeding or have high levels of blood lipids. Several companies make plant-based supplements.
Omega-3s are a complex topic – if you’d like to know more, ask in the group and one of our dietitians will be happy to help.
More like this:
How much cholesterol is there in eggs? What is the connection between egg consumption and diabetes and heart disease? What is the danger of salmonella and dioxins found in eggs? Review data and studies on the health implications of egg consumption.
Walnuts, flaxseeds and chia seeds are much healthier and safer sources of omega-3 than fish. How do I easily integrate them into the menu?