Essential fatty acids are a type of polyunsaturated fat the body cannot make, so they must be obtained through diet. Alpha-linoleic acid, an omega-3 fatty acid, can be found in fatty fish. Vegans have a restricted diet and must be aware of getting enough omega-3 from non-animal sources. According to The Vegetarian Society, current U.S guidelines suggest an intake of 5g of omega-3 per day.
Oils and Seeds
According to the Vegetarian Society, flaxseeds and flax oil deliver high amounts of omega-3 fatty acids. Flaxseeds are a good choice because they provide other health benefits, such as fiber. Flaxseeds must be ground to ensure nutrient absorption. Flaxseeds provide 3.5g of omega-3 in a 2 tbsp. serving and can be added to smoothies and cereals to increase the dishes' nutrition.
Soy
According to "The American Journal of Clinical Nutrition," some soy-based foods are also good plant sources of omega-3. Cooked soybeans offer a significant contribution to total omega-3 fatty acid intake. According to Fish With Omega-3 Fatty Oil, a 1-cup serving of soybeans provides 1.02g of omega-3. Firm tofu can also provide a good dose of omega-3 for vegans who rely on plant-based sources of food. A 4 oz. serving of tofu can provide 0.36g of omega-3.
Walnuts
Walnuts offer the highest omega-3 content of any nut. According to "The American Journal of Clinical Nutrition," the only other nut that provides more omega-3 is the candlenut. Walnuts offer around 2.5g of omega-3 in a 1-oz. serving and can be added to snacks for extra nutrition.
Member Comments