People will argue that a plant-based diet doesn’t provide you with sufficient vitamins and minerals. On the contrary, plant-based foods actually contain the purest nutrients because they aren’t processed in any way. But where do you get omega-3s? Despite what most people think, there are lots of vegan omega-3 sources that are not salmon or cod liver oil.
Omega-3 fatty acids help to decrease blood triglycerides, reduce inflammation, and may even help to decrease your risk of dementia, according to recent studies. The body needs essential fatty acids to function, both mentally and physically. The beneficial fats in omega-3s help the body burn fat, enhance brain function, and speed up the metabolism. When you lack omegas in your diet, you increase your risk of:
- Arthritis
- Asthma
- Brittle nails
- Dandruff
- Depression
- Hair Loss
- Heart Disease
- Immune system deficiency
- Increased cholesterol levels
- Memory Deficiency
- Mood Swings
- Reduced Vision
All of those things do not sound pleasant to us. Since it can be hard to predict what the body will go through, it is always best to act early as a natural defense. To help you get your fill of healthy vegan omega-3s, eat the following foods.
Brussels Sprouts
Brussels sprouts are notoriously high in vitamins C & K, as well as fiber, but they are also rich in omega-3 fatty acids. A recent study found that eating more cruciferous vegetables like Brussels sprouts can lower your risk of heart disease by 16%. While you can eat Brussels sprouts raw, it is better to cook them to get three times as many omega-3s!
Hemp Seeds
A lot of vegans and vegetarians are familiar with the protein content in hemps seeds. In addition to containing magnesium, iron, and zinc, hemp seeds have a hefty amount of omega-3s. You can sprinkle these in smoothies or make a homemade trail mix with flaxseeds and walnuts to boost your omega-3 count.
Walnuts
Not only are walnuts loaded with protein and healthy fats, they also contain a lot of omega-3s. Research has shown that the omega-3s in walnuts may help to improve memory and learning ability. One cup of walnuts can satisfy your daily omega-3 requirement.
Chia Seeds
In case you haven’t read our article about the amazing health benefits of chia seeds, we are going to tell you about one more benefit. The omega-3s, fiber, and protein in chia seeds may actually help decrease the risk of chronic disease, when consumed with a healthy diet. Only one ounce of chia seeds can meet your daily omega-3 requirement.
Flaxseeds
It should be no surprise that these nutritional powerhouses also have omega-3s. In fact, the heart-healthy benefits of flaxseeds can be attributed to their omega-3 content. One ounce of flaxseeds has more than the daily recommended value of omega-3s, so start putting them on salads, in baked goods, or eat them as a snack!
