How to get Omega 3 Fatty Acids from Vegen Diet

How to get Omega 3 Fatty Acids from Vegen Diet

What is Omega 3 Fatty Acids?

Omega 3 is an unsaturated fatty acid of a kind occurring chiefly in fish oils. Primarily this is available in fish, eggs, meat but vegan sources of Omega 3 fatty acids are also commonly found in nuts and vegetables.  

Omega 3 supplements and tablets are expensive but we have natural source of source of Omega 3 available which are cheaper than tablets.

Health Benefits of Omega 3 Fatty Acids

Omega 3 Fatty Acids are essential for our brain development. Blood fat (triglycerides). Fish oil supplements can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease.

Omega 3 Fatty Acids can reduce stiffness and joint pain.

Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.

Helps in treatment of depression, ADHD, Alzheimer's disease and dementia.

Types of Omega 3 Fatty Acids

Benefits of Omega 3 Fatty Acids

Omega-3 fatty acids are important for normal metabolism.
There are 3 types of Omega 3: 1) EPA (found mostly in fish) 2) DHA (found in fish and seaweed) and 3) ALA (found in flax, walnuts, vegetable oils, leafy greens). The body can convert ALA into EPA (there is some debate over how efficiently)–but it really prefers to use ALA as energy. Not much of it is converted into DHA, so it’s best to consume DHA from external sources.

In foods exposed to air, unsaturated fatty acids are vulnerable to oxidation and rancidity.

Best Vegan Sources of Omega 3 are

• Flax Seeds
• Chia Seeds
• Hemp Seeds
• Mustard Oil
• Seaweed
• Beans (Soy, Tofu)
• Leafy Greens (cauliflower, brussels sprouts)
• Cabbage Family
• Berries
• Wild Rice
• Herbs and Spices
• Mangoes
• Honeydew Melon
• Walnuts

Typical vegan food is low in Omega 3. Vegans should take extra care in including Omega 3 in their diet. Above given list of veggies, nuts will serve you with sufficient Omega 3 for your body.