Best Sources of Omega 3 Fatty Acids for Vegans

The importance of Omega 3 Fatty Acids.

Our body does not produce Omega 3 fats, yet they are essential for survival. This is the importance of including Omega 3 fats in our diet especially for a healthy heart, to keep inflammation in check and in preventing arteries from hardening. The daily recommended dose is a minimum of 500 mg. of DHA and EPA, two of the main types of omega 3 fatty acids. In those with heart disease, the daily recommendation is even higher at 800-1000 mg. a day. In an omnivorous diet, fish is the principal source of Omega 3 fats. 

Including Omega 3 fats in a vegan diet might require more effort as Omega 3 fats are less abundant in plant sources. This particular type of Omega 3 fat is known as ALA. The body converts ALA to DHA and EPA. ALA is thus a less efficient source of Omega 3 fats. This is why it is essential to know about the best sources of Omega 3 fats in a vegan diet so that you include adequate quantities to meet the daily requirements. The following are some of the best sources of Omega 3 fats in a vegan diet.

Flaxseeds: 

They are the most concentrated source of ALA available. One tablespoon of flaxseeds can provide the daily recommended dose. This illustrates the need for consciously including items with Omega 3 fats in a vegan diet. You can include it in smoothies and crackers.

Walnuts: 

An excellent source of Omega 3 fats, an ounce can provide more than twice the daily requirements. Walnuts are much easier to incorporate in recipes such as in bakes and salads.

Seaweed and Algae: 

These are among the only plant sources of DHA and EPA type of Omega 3 fatty acids (as opposed to ALA variety in most plant sources). Nori can be a part of various recipes. Spirulina and chlorella powders are available in the market and you can add them to smoothies, pancakes and other recipes without altering their flavor.

Canola Oil:

This is higher in the Omega 3 fat ALA in comparison to all other oils, with the exception of flaxseed oil.

Edamame: 

These are immature whole soybeans and you can incorporate them into a diet with some amount of effort. They may cause a bit of bloating though.

Kidney Beans: 

Though Omega 3 fats are not abundant in kidney beans, they need to be mentioned because they are a versatile food item and can be included in many recipes. Also, the quantity consumed can be higher.

Chia Seeds: 

A good source that can again be incorporated into many recipes including jams because they can work like pectin

Hemp Seeds:

It is of great benefit that most of the foods mentioned, other than providing Omega 3 fats, add multiple nutritional value to a vegan diet. Armed with this knowledge and with a bit of imagination, incorporating adequate quantities of Omega 3 fats in a vegan diet is within easy reach.

Omega 3 Fatty Acids: What They Are & Why You Need Them | National Geographic