Vegan Omega 3– how to get enough of it without supplements

Omega 3 nutrients are absolutely essential in helping us to maintain a healthy body, contributing to keeping our heart, lungs, veins and our immune system functioning. Some of these fatty acids are plentiful in certain fish, but with some dietary planning, vegans can ensure they’re getting enough omega 3’s in their diet.

What are omega 3’s

To summarize, there are two basic types of fats, saturated and unsaturated. Saturated fats found mainly in things like butter and fatty meats increase your risk of heart disease. Unsaturated fats like omega 3 however have numerous health benefits, and actually decrease your risk for these and other serious health conditions. 

There are three kinds of omega 3’s that play a part in human health: α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are mainly found in certain fatty fish, making them unobtainable on a vegan diet. ALA on the other hand can be found in many plant sources such as nuts and seeds. 

Omega−3 fatty acids are one of the basic building blocks for a healthy, well functioning human body. Apart from forming our cell walls, and keeping our vital organs healthy, there’s growing evidence these essential, polyunsaturated fats have lower the risk of cancers, cardiovascular disease, certain heart diseases and stroke, and even mental health conditions like anxiety and depression.

Where to get enough omega 3 on a vegan diet

When eating a plant based diet getting enough omega 3 requires eating sufficient amounts of nuts, seeds and oils derived from nuts and seeds. The following are particularly good sources of omega 3:

• Chia seeds

• Flax seeds and flax seed oil

• Hemp seeds and hemp seed oil

• Walnuts

Fractions of the ALA found in these plant based sources are converted into the long omega-3 fatty acids DHA and EPA.

If you want to get EPA and DHA directly from a plant-based source, you can choose algae oil, but according to the Swedish National Food Agency’s recommendations there’s no need to use supplements unless you’re pregnant or breastfeeding.

The essential nature of omega 3 in maintaining our vital organs and our overall health means that people eating a plant based or vegan diet should make sure they’re getting their daily dose of omega 3, alongside all the other nutrients your body needs.

A simple way to get sufficient amounts of omega 3 everyday is to use cold pressed rapeseed oil when cooking and flaxseed oil in dressings. Include walnuts, ground chia seeds, ground flax seeds or hemp seeds as snacks every day. 

For many of us being that organized in our daily lives can be a real hassle. Luckily, there are tools that can help.

Ensure you’re getting enough nutrients on a vegan diet

Your Beet is your personal Food Assistant for plant based eating. It contains an ever-growing menu of delicious plant based recipes that are tailored to your health goals and taste. Whether you’re a busy mom, a fitness enthusiast, foodie or someone just starting off on a plant based or vegan diet, you’ll find meals that suit you and your lifestyle.

The best part of Your Beet is the detailed nutritional overview of omega 3, iron and other micronutrients your meals contain. The meal plans, recipes and shopping lists are a total lifesaver – they take all the hassle out of maintaining a healthy and well rounded plant based or vegan diet.

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