Omega-3 fatty acids are readily available in a wide variety of plant foods. Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and seaweed. Other green leafy vegetables and beans also contain small amounts. Omega-3 fatty acids are important fats that provide many health benefits.
Studies have found that they can reduce inflammation, lower blood triglycerides and even reduce the risk of dementia (1, 2,. The best-known sources of omega-3 fatty acids are fish oil and fatty fish such as salmon, trout and tuna. This can make it difficult for vegans, vegetarians, or even those who simply don't like fish to meet their needs for omega-3 fatty acids. Of the three main types of omega-3 fatty acids, plant foods typically contain only alpha-linolenic acid (ALA).
Also, consider your omega-6 to omega-3 ratio, as a diet low in omega-3 but high in omega-6 can increase inflammation and the risk of disease (. Here are 7 of the best plant-based sources of omega-3 fatty acids. Chia seeds are known for their numerous health benefits, providing a large dose of fiber and protein in every serving. Studies have found that, thanks to their omega-3 fatty acids, fiber and protein, chia seeds could reduce the risk of chronic diseases when consumed as part of a healthy diet.
The current recommended daily intake of ALA for adults over 19 years of age is 1,100 mg for women and 1,600 mg for men (. Just 1 ounce (28 grams) of chia seeds far exceeds the recommended daily intake of omega-3 fatty acids and provides an enormous amount of 5000 mg (. You can increase your chia seed intake by making a nutritious chia pudding or sprinkling chia seeds on salads, yoghurts, or smoothies. Ground chia seeds can also be used as a vegan substitute for eggs.
Combine 1 tablespoon (7 grams) with 3 tablespoons of water to replace 1 egg in recipes. In addition to their high vitamin K, vitamin C and fiber content, Brussels sprouts are an excellent source of omega-3 fatty acids. Because cruciferous vegetables, such as Brussels sprouts, are so rich in omega-3 fatty acids and other nutrients, they have been linked to many health benefits. In fact, a study found that a higher intake of cruciferous vegetables is associated with an almost 16 percent lower risk of heart disease (1).
Half a cup (44 grams) of raw Brussels sprouts contains approximately 44 mg of ALA (1.Meanwhile, cooked Brussels sprouts contain three times as much and provide 135 mg of omega-3 fatty acids in each half-cup (78 gram) serving (1.Each half-cup (44 gram) serving of cooked Brussels sprouts contains 44 mg of ALA, or up to 4% of the recommended daily intake. Algae oil, a type of oil derived from algae, stands out as one of the few vegan sources of EPA and DHA (1). In fact, a recent animal study found that supplementing mice with an algae oil compound (DHA) improved memory (1). In addition to protein, magnesium, iron and zinc, hemp seeds contain approximately 30% oil and contain a good amount of omega-3s (18, 1).
Studies have found that the omega-3s found in hemp seeds could benefit heart health. To do this, they can prevent blood clots from forming and help the heart recover after a heart attack (20). Three tablespoons (30 grams) of hemp seeds contain approximately 2600 mg of ALA (1). Sprinkle hemp seeds over yogurt or mix them into a smoothie to add some crunch and increase the omega-3 content of your snack.
In addition, homemade granola bars with hemp seeds can be an easy way to combine hemp seeds with other healthy ingredients, such as flax seeds, and contain additional omega-3s. Nuts are packed with healthy fats and omega-3 fatty acids (ALA). In fact, walnuts are comprised of approximately 65% fat by weight (2). Several animal studies have found that walnuts could help improve brain health as a result of their omega-3 content.
Studies in both humans and animals have found that eating nuts is associated with improvements in cognitive performance and memory (2). Both flaxseed and flaxseed oil have been shown to lower cholesterol in several studies (25, 26, 2). Another study found that flaxseed could help significantly lower blood pressure, especially in people with high blood pressure (2). One tablespoon (10 grams) of whole flaxseed contains 2350 mg of omega-3 ALA fatty acids, exceeding the daily recommended amount (2).
Mix 1 tablespoon (7 grams) of flaxseed meal with 2.5 tablespoons of water to use as a convenient substitute for 1 egg in baked goods. In a study with 20 elderly participants, researchers replaced soybean oil with perilla oil and found that this caused blood levels of ALA to double. In the long term, it also caused an increase in blood levels of EPA and DHA (30). Perilla oil is very rich in omega-3 fatty acids, and it is estimated that ALA represents 64% of this seed oil (3).
Each tablespoon (14 grams) contains nearly 9000 mg of omega-3 ALA fatty acids. Perilla oil is also available in capsule form to increase your intake of omega-3 in an easy and comfortable way. Omega-3 fatty acids are an important part of the diet and are essential for health. Omega-3 fatty acids are healthy fats that you should get from your diet.
They have several important functions in the body and provide many health benefits. Vegetarians and vegans are likely to have a higher intake of omega-6 fatty acids, since they are also found in the healthiest foods that are prevalent in a plant-based diet, such as nuts and seeds and their butters. Vegetarian and vegan omega-3 foods contain the least potent omega-3 called alpha-linolenic acid (ALA), unlike the powerful DHA and EPA found in seafood. While most vegan foods that contain fat contain some ALA, it is generally present in small and extremely inadequate amounts.
Several factors can block the conversion of ALA from vegetarian and vegan foods rich in omega-3 to DHA and EPA. In fact, it's so abundant in plant-based foods that vegans never have to worry about consuming enough (as long as they don't follow an extremely low-fat diet). .