Vegan Health

3 Non-Fish Sources Of Omega-3

In case you thought Omega-3 isn’t something you shouldn’t worry about you should think again.

It’s not even so much the total amount of Omega-3 you get but it’s more about the ratio of Omega-3 to Omega-6 and Omega-9. You need the ratio of Omega-3’s to be higher for overall health. Low intake of this vital nutrient leads to things like heart attacks, depression, arthritis, Alzheimer’s, macular degeneration, autoimmune diseases, ADD, allergies, and asthma. Most people keep their levels up by eating enough servings of fish every week. That isn’t an option for vegans. And most Omega-3 supplements come from fish oil so they aren’t a source for vegans either.

The good news is there are three really great sources of Omega-3 you can implement into your daily diet.

Flaxseed Flour

Flaxseed flour (you have to grind it to get the good stuff out of it) is the best source of Omega-3 for vegans. It contains alpha-linolenic acid (ALA) which your body breaks down to the exact same things found in fish. Just two tablespoons a day is enough for most people. Put it in smoothies, use it in baking (like vegan brownies) or other main dishes.
Flaxseed flour (you have to grind it to get the good stuff out of it) is the best source of Omega-3 for vegans. It contains alpha-linolenic acid (ALA) which your body breaks down to the exact same things found in fish. Just two tablespoons a day is enough for most people. Put it in smoothies, use it in baking (like vegan brownies) or other main dishes. A lot of people know about Flax seed, but our next food surprises most vegans. 

Dark, Leafy Greens

Dark leafy greens like Kale and Spinach are very high in ALA which of course the body breaks down to (EPA) and (DHA) just like in fish. In fact only one cup of these greens has about 55% of your total daily allowance. So if you have a nice salad with 2 cups of delicious greens you are good to go. Our next source of Omega-3 is kind of wild! Get it on the next page.
Dark leafy greens like Kale and Spinach are very high in ALA which of course the body breaks down to (EPA) and (DHA) just like in fish. In fact only one cup of these greens has about 55% of your total daily allowance. So if you have a nice salad with 2 cups of delicious greens you are good to go. Our next source of Omega-3 is kind of wild! Get it on the next page.

Wild Rice

There are many reasons you should eat Wild Rice and Omega-3 is just one of them. Just a half a cup has 250g of Omega 3! But it also contains zinc, potassium, magnesium, B vitamins, protein and fiber! There are so many delicious ways to prepare wild rice you can easily work it in several times a week and never get bored.
There are many reasons you should eat Wild Rice and Omega-3 is just one of them. Just a half a cup has 250g of Omega 3! But it also contains zinc, potassium, magnesium, B vitamins, protein and fiber! There are so many delicious ways to prepare wild rice you can easily work it in several times a week and never get bored. I know I only promised 3 foods, but how there’s another I was pretty surprised by…

Walnuts

Walnuts are delicious! You probably already know how high they are in protein and how amazing they taste on a vegan brownie. But did you know they have 2600mg of Omega-3 per ounce? What a tasty delicious way to get more of it into your diet each week.
Walnuts are delicious! You probably already know how high they are in protein and how amazing they taste on a vegan brownie. But did you know they have 2600mg of Omega-3 per ounce? What a tasty delicious way to get more of it into your diet each week.

 

 

Sources

Every Day Health

RD

Photos

HealthAliciousNessAlexander Boden

Pauline Mak

kirybabe

Wikipedia

Similar Posts

19 Comments

  1. I knew of all of them except wild rice. I’ll have to get some & incorporate it in my diet. I already routinely eat the others along with chia & hemp seeds, both of which also contain omega 3’s, I just don’t know the amount.

Leave a Reply

Your email address will not be published. Required fields are marked *