Omega-3 fatty acids are essential for health – they support the brain, heart, and many other functions in the body. But vegans, in particular, often ask themselves: How can I meet my needs for these important fatty acids without resorting to animal products? Fortunately, there are numerous plant-based sources rich in omega-3 that can be easily incorporated into everyday life.
In this blog post, you'll learn which foods and options are particularly recommended and how you can easily incorporate them into your diet .
Flaxseed and linseed oil
The Omega-3 classics
Flaxseeds contain plenty of ALA (alpha-linolenic acid), which your body can convert into the important fatty acids EPA and DHA [1,2]. Just two tablespoons of ground flaxseeds or one tablespoon of flaxseed oil per day can significantly improve your omega-3 intake.
Tip:
- Mix crushed flaxseeds into your muesli or smoothie.
- Use linseed oil as a base for salad dressings to preserve the valuable fatty acids.
Walnuts and walnut oil
Nutty and nutrient-rich
Walnuts score not only for their taste, but also for their high content of omega-3 fatty acids [2,3]. Just a handful of walnuts (about 30 grams) provides you with a considerable amount of ALA. Walnut oil is ideal for cold dishes such as salads or as a dip.
Important:
Do not heat walnut oil, as the delicate omega-3 fatty acids can be destroyed.
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Chia seeds and hemp seeds
Small seeds, big impact
Chia seeds contain more omega-3 fatty acids than flaxseeds and are particularly versatile [2]. You can easily incorporate them into smoothies, yogurt, or baked goods. Hemp seeds are also an excellent source of omega-3 fatty acids and also provide valuable protein.
Tip:
- Sprinkle hemp seeds over salads or cereal for an extra dose of nutrients.
- Chia seeds are an excellent base for pudding or in muesli bars.
Algal oil supplements
The most efficient source of Omega-3 for vegans
If you want to ensure you're getting enough EPA and DHA, algal oil supplements are ideal [1,3]. Algae are the original source of the valuable fatty acids EPA and DHA, which fish absorb and accumulate by consuming the algae.
Benefits of algae oil:
- Your body does not need to convert the fatty acids because EPA and DHA are already present in their bioavailable form.
- Algal oil is particularly efficient and environmentally friendly.
With algae oil capsules, you use the original source of Omega-3 and supply your body efficiently and sustainably.
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