7 Best Sources of Omega-3s for Vegans
If you’re a vegan, you’ve probably heard something like before:
“Is it hard to get all your nutrients?”
Or something along those lines.
Most people think that omega-3s come from fish. Luckily, our earth has blessed us with ingredients in many different forms.
Everyone has a different lifestyle that works for them. Whether it’s drinking your morning superfood smoothie, eating healthy meals, or snacking less on processed foods. It’s important to consume all the necessary nutrients to help you feel your best every day.
What are Omega-3s?
Omega-3s are fatty acid chains that are responsible for many functions in your body. These are essential – which means your body can’t make it. That’s why it’s important to find ingredients that fit the vegan lifestyle so you can get all the nutrients you need.
Below are the three types of omega-3s:
This is the most common omega-3 that is often found in plants like flaxseeds. This fatty acid chain can also convert to EPA and DHA omega-3s, though it does take more work. Even if it doesn’t, the body stores it and can use the ALA as energy!
This kind is often found in fish or microalgae. Reduce inflammation and influences your physiological health like reduce blood clotting.
One of the most important, and often forgotten omega 3s. DHA is responsible to help brain function, skin growth, and so much more. It even impacts your eye health!
Vegans and vegetarians tend to be EPA and DHA deficient. This is why it’s especially important to find ingredients that fit your lifestyle.
7 Vegan-Friendly Omega-3s
Whether you’re actually a vegan or looking for more plant-based alternatives, this list is for you.
1. Chia Seeds
Chia seeds are powerful little ingredients that really add a boost to your day. This ALA omega-3 also has a bunch of other nutrients like manganese and magnesium!
Our secret is adding it in a morning mango smoothie for an extra boost. We like to sneak flax seeds in too! Another great source of omega-3s!
2. Hemp Seeds
Don’t be fooled by these seeds. They may look like pure protein, but these seeds are 30% fat! And yes, the good kind of fat!
Filled with omega-3s and other essential nutrients. Like protein, vitamin E, and a ton of good minerals – these seeds will give you the boost you need. It’s also the secret ingredient to a good raspberry coconut smoothie!
Similar to chia and hemp seeds, flax seeds also hold a good dose of ALA omega-3s!
These little seeds do way more than just omega-3s and proteins. These seeds are nutrient-dense with components like lignans. A plant compound that may reduce cancer.
Algaes are one of the most interesting omega-3 sources that grow in water. The blue-green algae that grow in alkaline lakes are the wonderful spirulina. And this microalgae has all 3 types of omega-3s!
Though it doesn’t look like it, both Chorella and Spirulina are incredibly high in protein and other nutrients. We love to add these fatty acids into our days with a blue Apple and Spirulina smoothie
This freshwater algae is like spirulina, but has even more omega-3s! And yes, all 3 types. Who knew sea algae could give so many healthy fats. But still low in calories.
We’ve snuck a bit of this algae to give your omega-3s an extra kick in a cacao mint smoothie.
One of our favourite superfoods kale – it’s also filled with ALA omega-3s! This vegetable is low in calories but high in nutrient density – making it one of the greatest foods to give your health a boost.
We love adding kale in a good avocado cacao smoothie – and this brings us to our last vegan omega-3 in the list!
This one might be obvious. But we can’t forget the wonderful avocado! This fatty fruit is filled with ALA omega-3s and a boatload of nutrients.
And it really can make you happy! A healthy heart is a happy heart. Whether it’s in a smoothie, or the perfect avocado toast.
Many people in Canada and the United States are nutrient deficient. This can hinder your ability to feel and be your best self. Whether you’re vegan or not, these plant-based omega-3 alternatives are great ingredients to add to your lifestyle.
Vegan Omega-3 Smoothies Delivered to You!
If this is your first time here, welcome! Revive Superfoods believes in delicious, high quality and affordable food for everyone.
You may have noticed that we’ve linked a few of our favourite smoothies with omega-3s. If you’re looking to get more vegan omega-3s to your diet, we’re offering 50% of your first smoothie subscription! We know you’ll love it!