Omega-3 Fats are needed to reduce inflammation, for cardiovascular benefits and to protect the brain. They cannot be made by the body so we must therefore get them from our diet. 

The best sources of Omega-3 Fats for a vegan diet are:

Flaxseeds – these are small brown or yellow seeds and are often ground, milled or used to make oil. These seeds are by far the richest whole-food source of the omega-3 fat alpha-linolenic acid (ALA). Therefore, flaxseed oil is often used as an omega-3 supplement. Flaxseeds are also very high in fibre, vitamin E, magnesium and other nutrients. 

Flaxseeds Omega-3 content:2,338 mg per tablespoon (14.3 grams) of whole seeds, or 7,196 mg per tablespoon (14.3 grams) of oil

Chia Seeds – are incredibly nutritious and rich in manganese, calcium, phosphorus and various other nutrients.  A 28-gram serving of chia seeds contains 4 grams of protein, including all eight essential amino acids. 

Chia Seeds Omega-3 content: 4,915 mg per 28 grams.

Walnuts – are very nutritious and loaded with fibre. They also contain high amounts of copper,magnesium,vitamin E and important plant compounds.

Walnuts Omega-3 content: 2,542 mg per 28 grams, or about 7 walnuts.

Vegan Collective have sourced some products that will help incorporate Omega-3 Fats in a vegan diet. 

Granovita Organic Omega Oil Blend

Granovita Organic Omega Oil Blend 

Can be incorporated into a daily diet by either taking alone or consuming with foods, ideally salads, porridges, smoothies, etc.

Granovita Organic Oil Flax

Granovita Organic Oil Flax

Can be incorporated into a daily diet by either taking alone or consuming with foods, ideally salads, porridges, smoothies, etc.

Biona Organic Linseed Brown

Biona Organic Linseed Brown

Linseeds, whole or ground, do not need to be cooked and can be added to almost any dish, including breads, biscuits and cakes, to cooked or uncooked snack bars, to muesli mixes and porridges – even to curries and vegetable stews.

Green Origins Chia Seeds 225g

Green Origins Chia Seeds

Dry chia seeds can be added whole or ground to smoothies and juices, mixed into yogurt or oatmeal, or sprinkled on top of a salad. They can also be added to muffins or bread.

What Vegans Need to Know - Part 4 – Omega-3 Fats
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