Omega 3 Fatty Acids: What to Add to your Meals to Get Enough
Omega 3 Fatty Acids, alpha-linolenic acid in particular, is an essential nutrient that can be found in many plant-based sources. Here are some of our favorite source of omegas here at Vegan Pregnancy and Parenting:
The World’s Best Omega 3 Source
Flaxseeds are one of the richest foods in ALA, an essential omega 3 fatty acid, on Earth. However, unless they are ground up, it is going to be too difficult for your body to actually absorb their nutrients. Ground flax is easy to add to smoothies, soups, chilis, sauces and salad dressings. A great way to raise that omega 6 to omega 3 ratio; Essential for brain and cardiovascular health and important for vegans to take into consideration.
These are absolutely delicious and 3/3 of the administrators from Vegan Pregnancy and Parenting enjoy these hemp hearts on salads, although they also they make a delicious hemp butter if you have a good enough blender! They would even be good to toast and add on top of some vegan ice cream (or more accurately, non-dairy frozen dessert). Hemp seeds are a great source of omega 3 fatty acids and 6’s at a ratio of 3:1, packed with protein, fiber. They promote cardiovascular health, lower blood pressure, LDL and raise HDL. Add them to smoothies or salads to get meet your daily requirements of ALA.
Chia seeds are a great source of ALA, fiber, and protein. While the ALA available from chia is better absorbed when ground, whole chia seeds can add great texture to foods such as smoothies, crackers, cookies, or you can use them to make chia pudding. While they might not be as good of a source in ALA as flax seeds, vegans can get their money’s worth with these, adding more dimensions to their food.
One of my Favorite Sources of Omega 3 Fatty Acids
Walnuts are another great source of ALA as well as protein, magnesium and vitamin B6. They are known for curbing the appetite. They are also great in salads, dressings, desserts, over oatmeal, in smoothies, granola or cookies. Not to mention, they are delicious on their own but be careful you go overboard. One ounce of walnuts is considered to be one serving.
Great for making tahini for your home-made hummus, or toasting them are putting them over your salads or to add a great flavor to any sweet or savory dish, sesame seeds are high in ALA, protein and magnesium as well as flavor.
A Note From The Staff At ‘Vegan Pregnancy and Parenting’
Happy Vegan Eating! Do not forget to check us out on the Main Facebook Group, where we discuss kids, pregnancy, nutrition and veganism in general. There are over thirty thousand vegan parents in our, all of them raising little vegans.
There is also a Vegan Eats For Smaller Feet, where parents get together, share recipes, swap disaster stories, and generally learn the best ways to hide the broccoli in the food for kids. So it’s worth checking out, and know that even though your kids are vegan, it doesn’t mean they’re going to suddenly love those brussel sprouts and carrot soup.
If Facebook isn’t your go to social media, we can usually be found liking far too many amazing dishes on Instagram. If you’re raising a vegan family, be sure to tag us on there for a chance for your vegan family to be featured, or amazing vegan dishes to appear on our main page!
Lastly, don’t forget to have a quick peek on Pinterest, where we pin all these amazing recipes and vegan-friendly ideas. We receive over 250,000 weekly viewers on Pinterest, so we must be doing something right.
Happy Veganing, everyone! We are very happy that you have found us, and you’re raising little vegans. The world needs more people like you.
Raise humanity. Raise vegan!
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