Omega 3 vegan offers numerous health benefits no wonder it is greatly hyped. Omega 3 fatty acid plays a vital role in every cell in the body. So what am I talking about? Besides, controlling the cholesterol levels in your body, Omega 3 forms part of the cell membranes. Also, it ensures the nervous system works properly.
A typical person consumes more Omega 6 than Omega 3 in their diets. Unfortunately, Omega 6 is famous for inflammation as opposed to Omega 3 that reduces the inflammation.
Vegan Sources of Omega 3
Here are 11 surprising foods to help you get more beneficial vegan Omega 3 in your diet:
-
Flaxseeds
Just imagine that a tablespoon of ground flaxseed has about 1.8 mg of Omega 3 fatty acid (alpha-linolenic acid (ALA) which is healthy for your heart. Sounds good? Beyond that, flaxseeds with its nutty flavor help fight diabetes and breast cancer. Use it smoothies or bake your bread with ground flaxseeds. It is also a perfect topping for salads.
-
Chia Seeds
The Chia seed has recently received mainstream attention beyond use on ceramic “pets”. Ground up Chia seeds to get the goodness of it. A single ounce of Chia seeds bundles 4915mg of Omega 3 apart from manganese, calcium, and fiber.
-
Hemp Seeds
Hemp seeds have a great taste and easy to eat. You don’t require roasting, crushing, or soaking to consume. Furthermore, it provides minerals, essential Amino Acids and vitamin B which are needed for utilization of Omega oils.
-
Walnuts
Walnut is a King among the nuts with close to 2,600 per ounce. Some people call it “the world’s best food’. Did you Walnut contain alpha-linolenic acid (ALA), anti-inflammatory Omega 3 fatty acid? If you regularly consume ALA you rarely get a fatal heart attack. Pump up your snacks, desserts, and oatmeal with a nutty walnut.
-
Mangoes
Mangoes are delicious fruits and are my all-time favored fruit. The succulent citrus pack in 77mg of Omega 3s apiece and provides more of Omega 3 than Omega 6.
-
Honeydew Melon
This is a summer fruit full of vitality that keeps your body healthy. Honeydew melons have great taste. You can make salsa or eat it ice cold or even better juice it. One cup of honeydew melon balls supplies 58mg of Omega 3.
-
Berries
Berries are a good source of minerals, vitamins and antioxidants nonetheless they also are also a good vegetarian source of Omega 3.
-
Beans
Although beans work well for vegans because it has fiber and a plant based protein but it doesn’t supply a whopping quantity of Omega 3 fatty acids like the flaxseeds and walnuts. Top of the chart amongst the beans brigade include the Mung beans, kidney beans as well as navy beans not forgetting the controversial Soya beans.
-
Leafy Greens
Admittedly, dark leafy greens and other edible weeds provide Omega 3 but not fats. The green givers work fantastically raw. Find amazing recipes to help you get the daily intake of Omega 3 as well as roughages.
-
Cabbages
The cabbage family that comprises cauliflower, broccoli, Brussels sprouts, and broccoli provides you with more Omega 3 that Omega 6.
-
Winter Squash
Finally, we have a rich source of omega 3 called Winter squash better known for beta-carotene. Winter Squash list includes acorn squash, pumpkins, and butternut squash. Winter squash is fantastic for roasting and soups. At least a cup of butternut contains 50mg of Omega 3.
Closing Thoughts
Without a diet plan, vegans and vegetarians have low omega-3 consumptions and blood levels. You can support your diet with vegan Omega 3 supplements.
But that’s not all an older vegan may have close to no DHA in the blood though it may not be clear if the low blood level of DHA is harmful.
Several nuts are packed with Omega 3 such as walnuts and pecans. However, other nuts such as seaweed have more of omega 6 than three. It is better to look out for the ratios.
Some omega 3 sources are also high Omega 6. It is all about balance. You need to eat less of Sesame seeds, pumpkin, oils and sunflower since they are all rich in Omega 6 they can inhibit omega 3 uptakes.
