Omega-3 fatty acids can be found in plant-based diets, although in different proportions. Essential fats like omega-3s support brain, heart, and inflammation function.
Alpha-linolenic acid is the main omega-3 in plants. Due to its inability to be produced, the body must get ALA from food. ALA is crucial to health and can add to omega-3 consumption, although it is not as easily converted into the longer-chain omega-3 fatty acids EPA and DHA as seafood.
Flaxseeds and Flaxseed Oil: Flaxseeds are one of the finest sources of ALA, and flaxseed oil concentrates it. Ground flaxseeds or flaxseed oil can boost omega-3 intake in foods, smoothies, and baked goods.
Chia Seeds: Another good source of ALA, chia seeds can be used to smoothies, porridge, yogurt, and salads.
Walnuts and Oil: Walnuts are one of the few nuts high in ALA. Walnuts in salads, porridge, or snacks improve omega-3 consumption. Also available: walnut oil for salad dressings and frying.
Soybeans and Soybean Oil: ALA-rich soybeans and oil are beneficial to plant-based diets. Omega-3s are also found in tofu, tempeh, and soy milk.
Leafy Green Vegetables: Spinach, kale, and Brussels sprouts contain omega-3 fatty acids and provide additional nourishment, although they are low in ALA.
While plant-based ALA can increase omega-3 consumption, the body's conversion of ALA to EPA and DHA is poor. Those following a strict plant-based diet may explore algae-based supplements or fortified meals containing EPA and DHA to ensure enough intake for good health.
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