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:
A balanced vegan diet can protect your heart and blood vessels, keeping you healthy, extending your life and reducing the need to take drugs for high blood pressure and cholesterol. A balanced vegan diet can protect our heart and blood vessels in the most optimal way. Major studies from around the world have shown time…
The only supplement every vegan needs to take is vitamin B12. If you have a balanced vegan diet consisting of legumes, grains, vegetables, fruits, nuts and seeds in suitable amounts, you should get all the nutrients you need. Iron, calcium and zinc: you can get all these minerals from legumes (especially after soaking or sprouting),…