We all know Omega-3s are good for our health. Most of us also know that fish is one of the best sources of these beneficial fatty acids. But what if you don’t eat fish?
It’s still important for your diet to include omega-3s for heart health, reducing inflammation, and keeping cholesterol levels in check. In fact, they can even help combat anxiety and depression.
There are plenty of good reasons why the National Institute of Health recommends we get a daily dose of them. (For men, the adequate intake for omega-3s is 1.6g per day, for women, it’s 1.1g.)
So, how are vegans and vegetarians supposed to get their omega-3s when fish is the best source?
Here’s where else you can find omega-3 fatty acids.
One quarter-cup of walnuts contains around 2,664 mg of omega-3s. That right there is 66% of the daily value when based on a 4,000 mg/day intake. Plus, there are all sorts of ways you can incorporate nuts in your diet. You can have them as a snack, include them in baked goods, or even sprinkle them on a salad.
Not a fan of walnuts? You can also get your necessary omega-3s from seeds. Chia seeds, for instance, are an exceptionally good source. One tablespoon will provide you with 61% of the daily value or 2,457 mg of omega-3s. Best of all, it’s super easy to mix chia seeds into all sorts of foods. In fact, you can even drink them in a smoothie.
Chia seeds are great in puddings, mixed in with oatmeal, or added to your favorite salad dressing. Of course, the ways to incorporate them don’t stop there. You can mix them into bread, cookies, granola, or even into your pancake batter.
Chia seeds are one of the best vegan sources, but flax seeds and hemp seeds aren’t terribly far behind. If you’re not a fan of chia seeds, perhaps you can work one of these other options into your meals.
Flax seeds contain 1,597mg of omega-3s per teaspoon (39% DV); for hemp seeds, it’s 1,000 (25% DV).
These can be ground into a powder that you can use in all sorts of things, too. In fact, it’s likely you may not even taste them.
