TOP VEGAN SOURCES OF OMEGA
How can vegans include omega in their diet?
Omega-3 and omega-6 fats are essential for humans. The essential omega-3 fat is alpha-linolenic acid (ALA), and the essential omega-6 fat is linoleic acid (LA). As our bodies cannot make them, we need to source them from our diet. Some people take them in the form of supplements, but they can be sourced naturally from a variety of healthy, tasty wholefoods.
Here are some of the best:
Each ounce of Hemp packs in 6000mg of Omega-3. It’s available in many forms – whole, hulled, powdered or oil. The whole seeds provide a fantastic crunch when added to dishes, and are very pleasant to munch on their own. You can add hemp to bread dough, biscuit recipes, or even whizz some up to make this fantastic energy smoothie.
Each 100 grams of Walnuts contains a whopping 38mg of Omega-6, as well as a dazzling array of minerals and helpful nutrients, including fibre. Try sprinkling some into your porridge or muesli in the morning, or you could even try our sensational gluten-free Banana, Date & Walnut Breakfast Muffins!
Just 10 grams of Chia Seeds will give you all your recommended daily intake of ALA. They’re also full of fibre and protein, and provide a brilliant texture to many dishes. You can also use them as a vegan egg substitute, and as they thicken when liquid is added, you can make a brilliant jam with them, and they’re also ideal for puddings, such as this delicious Chia Choc Pudding.
One of the most versatile and best-loved vegan foods, tofu can be used as an excellent scrambled egg alternative, in soups and stir-fries, or even in this amazing cheesecake recipe. It has about 5,000mg of Omega-6 per 100 grams, and also comes with a hefty dose of protein and several key minerals.
Flax seeds (also called Linseed) are one of the very healthiest things you can put into your body. Not only does it contain high levels of Omega-3, it also packs in a whole load of fibre, protein and an impressive number of beneficial minerals, and a recent study concluded that it can also significantly lower cholesterol.
These delightfully toothsome, nutty seeds are delightful baked in bread or roasted up with some Tamari Sauce for a moreish snack. As well as vitamins and minerals, they contain a gigantic 37,400mg of Omega-6 per 100 grams, making them an ideal healthy choice for all the family!
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