Omega-3 fatty acids are necessary for your body and brain to function properly and stay healthy. As they are mostly found in fatty fish, it can be challenging to receive the recommended amount when following a plant-based diet. However, going vegan should not make you compromise your health and nutrition. The following foods contain significant amounts of omega-3 fatty acids and you can safely add them to any vegetarian or vegan diet.

1. Seaweed and algae

It is commonly known that regularly eating fish is the best way to receive the full amount of omega-3 fatty acids that an average human requires. But many do not know that the plants that live in the water can also contribute to covering your omega-3 needs. Algae oil and vegan omega-3 supplements based on marine algae can be used as a substitute.

2.  Seeds

Seeds are generally an excellent source of healthy fats. Certain seeds in particular can be great sources of omega-3 fatty acids in a plant-based diet. This is particularly the case with flaxseeds, chia seeds and hemp seeds. They can be added to a variety of recipes or consumed as a heathy snack, helping you easily increase your daily intake of omega-3.

3. Vegetables

Vegetables should be a staple food in your diet, whether you are vegan or not. Although vegetables are not the first type of food that comes to mind when you think of omega-3, there are some vegetables that can actually help you increase the amounts you normally receive. These are mainly winter squash, Brussels sprouts, broccoli, spinach and purslane.

4. Beans

There are many different types of beans, and most of them are probably already part of your diet if you are vegan. Aside from being a great source of protein and fiber, certain varieties of beans, such as edamame, mungo beans, navy beans and kidney beans, can also contribute to covering your body’s needs in omega-3 fatty acids.

5. Nuts

Nuts are well known for their high nutritional value. All nuts are rich in heathy fats, which is why they are generally recommended as part of any healthy diet, plant-based or not. Walnuts in particular are rich in omega-3 fatty acids, so you should try regularly adding them to your meals or using walnut oil in your recipes.

Final Words

If you decide to become vegetarian or vegan, you should make sure that you are still receiving all the necessary nutrients to stay healthy, including omega-3 fatty acids. Take care of your health and well-being by including omega-3-rich foods in your everyday diet.


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