Discover the 8 Best Vegan Omega-3 Rich Foods

Exploring the Top Sources of Omega-3s for Vegans: A Guide to Flaxseeds, Chia Seeds, Walnuts, Hemp Seeds, Algal Oil, Brussels Sprouts, Spinach, and Seaweed

Omega-3 fatty acids should therefore be included in the vegan diet plan as they have numerous health benefits, especially for the heart. These are those fats that are good for heart health, for the brain in fact, and for joint support. Though fish is known to be abundant in Omega-3s, vegans can also get them from some of the plant sources as mentioned below. Here are eight of the best vegan Omega-3 rich foods:

Read more: 5 Unexpected Reasons to eat Muskmelon Seeds

1. Flaxseeds: This nut is packed with Omega-3, and more specifically, flaxseeds boast the highest amounts of alpha-linolenic acid (ALA). They are flexible and can be incorporated in a smoothie bowl, oatmeal breakfast, or baked commodities.2. Chia Seeds: Chia seeds contain high amounts of ALA, fiber and antioxidants. They are hydrophilic ,swelling up like a sponge when wet and become gelatinous , perfect for puddings or substituting for eggs in baking.

   3. Walnuts: ALS not only comes from Walnuts but also contains protein and healthy fats. They can be eaten alone as a snack, or used in meals such as salads and desserts to add the crispy texture and healthy aspect to the dish.

   4. Hemp Seeds: Hemp seed is loaded with Omega3 and is a source of globulin edestine. They add a nutty taste to the food and can be used to garnish salads, yogurt or even made into smoothies.

5. Algal Oil: Algal oil is obtained from algae and thus is a direct source of the active forms of Omega – 3s namely EPA and DHA just like fish oil. Overall, it can be considered a great addition for vegans who want to increase Omega-3 in their diet.

6. Brussels Sprouts: They are rich in ALA and are also rich in vitamins, minerals, and fiber. They can be baked, boiled or stir fried to increase their palatability and as well their nutritive value.

7. Spinach: Iron and vitamins together with ALA can be also found in spinach. They can be eaten in their natural form of raw in salads or can be prepared and served as a sautéed vegetable or included in the prepared drinks such as juices and smoothies.

8. Seaweed: Some of the seaweed like nori contains very little EPA and DHA but they are a good source of iron. They are normally served with sushi rolls or can be incorporated into soups or salads to give a particular taste known as umami.

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Consuming these vegan Omega-3 rich foods in diet is equally important for those persons who are shifting and leading vegan life styles for their nutritional needs. So, whether you eat seeds, nuts or vegetables, it is more than possible to increase your Omega-3 daily intake without ever having to consume fish or other animal sources.

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