Omega-3 fatty acids are vital for maintaining a healthy body and mind. From reducing inflammation to decreasing blood triglycerides to reducing blood pressure and improving brain, eye and skin health, the benefits are numerous and undeniable.
When I first went vegan, finding good sources of omega-3 was a top priority for me. All my life, I’d been told that you can only get high quality omega-3 from fish oil supplements or consuming fatty seafood such as salmon and tuna. What I soon discovered is that most plant-based sources contain a form of omega-3 called alpha-limolenic acid (ALA) and that the body is able to convert this to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which enable us to reap the health benefits.
Making the effort to incorporate plant-based sources of omega-3 into my diet has opened my eyes to the variety of options available, and I’m excited to share my top five sources with you:
1. Vegums Omega-3 Supplements
Supplements are a highly effective way of ensuring that I’m meeting my recommended daily amount. The omega-3 fish-free supplements by Vegums not only taste incredible (orange flavour - yum!) but are made using marine algae and packed with 80mg of DHA per daily dose. I love the fact that they are vegan-friendly (designed specially for a plant-based diet!), contain only natural colours and flavours, and come in recyclable, plastic free packaging. Use my code tomi10 to get 10% off your first subscription.
2. Flaxseeds
Aside from the high levels of fibre, protein and magnesium that you get from flaxseeds, they are a brilliant source of omega-3, with a mere 28 grams exceeding the daily recommended amount. I enjoy sprinkling a tablespoon of it over my porridge or stewed fruit for breakfast or mixing it in with a hearty salad. They also make for an excellent egg replacer when baking!
Nutritious chia puddings, chia-banana pancakes and enriched fruit smoothies - these are just some of the ways that I incorporate chia seeds into my diet. This wonderful ingredient is a great source of ALA omega-3, and is also known for increasing good HDL cholesterol levels in the blood.
4. Seaweed
Seaweed is a reliable source of omega-3 for vegans in the form of EPA and DHA. In addition, they contain a host of vitamins and minerals such as iodine, vitamin K, iron and zinc which make it a strong antioxidant. My favourite ways to incorporate seaweed into my diet include adding it to soups, eating vegan sushi or enjoying it as a healthy, crunchy snack.
5. Walnuts
You’ve probably heard it said that walnuts help improve brain health and memory. Well, the primary reason for this is that they are loaded with brain-boosting omega-3 fatty acids. This is why I try to include them in my diet as often as possible, from adding it to pesto to mixing it into my granola, or simply eating a handful as a quick snack. They even make it into my cakes and bakes!
