The Center for Genetics, Nutrition and Health reports that omega-3 fatty acids are important to eat in proportion to omega-6 fatty acids, because it can reduce your risk of breast cancer, coronary heart disease, hypertension, eczema and lupus. They state that the proper ratio is 2 or 3 parts of omega-6 to 1 part of omega-3.
Chia Seeds
Chia seeds are the same seeds from the chia plant pet from the 1980s. Dr. Oz, a show on the Oprah Network, explains that chia seeds contain a good source of omega-3 fatty acids along with calcium, protein and magnesium. You can eat chia seeds by first turning chia seeds into a gelatin-like substance by soaking them in water to increase its volume. Vegans use chia seeds as a replacement for non-vegan gelatins. Most gelatins are made from boiling bones, skins and connective tissues of animals. Another way vegans eat chia seeds is in its original crunchy form and sprinkling some on top of a salad or in a smoothie.
Hemp Seeds
Neither hemp nor its seeds get you "high." They are a different plant than marijuana. However, they can make your levels of omega-3 higher. Hemp seeds contain 3g of omega-3 per each 3 tbsp. serving. This serving also provides 11g of protein, 23 percent of your daily value of zinc and 16 percent of iron. Because hemp is illegal to grow in the United States, the hemp seeds are cold-processed and removed of oxygen to preserve the freshness and potency of its omega-3 fatty acids, since it must be shipped from Canada. Canada's laws recognize that hemp only provides valuable health and environmental resources and is not a drug.
Pumpkin Seeds
When vegans carve their pumpkins for vegan pumpkin pie, they can save the seeds, because they are a quality source of omega-3. According to the World'sHealthiestFoods.com, a ¼ cup of pumpkin seeds offers a daily value of 2.5 percent or .06g.
Flaxseed
Flaxseed contains an especially high percentage of omega-3. As reported by the American Dietetic Association, flaxseed can reduce your risk of cancer because of its high amount of lignin, which is a plant-based nutrient. Flaxseed is also contains a high amount of fiber and should be ground to gain all of its benefits.
References
- The Center for Genetics, Nutrition and Health: "Omega-6/omega-3 Essential Fatty Acid Ratio: The Scientific Evidence"; Artemis P. Simopoulos, Leslie G. Cleland; 2003
- Dr. Oz: The Power of Seeds
- World'sHealthiestFoods.com: Pumkin Seeds Raw
- American Dietetic Association: Is Flaxseed a Good Source of Fiber
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