10 Vegan Omega-3 sources

What do you think of when you think about Omega-3? Fish oil, right? 

So since Vegans don’t eat fish, does this mean we are deficient in omega-3? Absolutely not! There are so many plants that contain sufficient amounts of omega-3. So today, I will be counting down 10 vegan sources of omega-3, and how to incorporate them into your meals.

 

 10. Mangoes: These sweet tropical treats contain 77 mg of omega-3 fatty acids. And they are officially our favorite fruit. Reasearch has found that they can help prevent cancer, clear the skin, and improve eye health! You can eat them plain, make mango salsa, or throw them in your smoothies!

9. Wild rice (cooked): This grain contains 156 mg per cup. It also is a good source of fiber, folate and magnesium. We eat it with black beans or grilled vegetables.

8. Blueberries: These berries pack quite a punch with 174 mg of omega-3 per cup. And they are good sources of antioxidants, vitamins and minerals. Eat them by themselves or use them to top non-dairy yogurt, oatmeal or our gluten free pancakes.

7. Cauliflower (cooked): this veggie is one of my favorites! And contains 208 mg per cup! We make mashed cauliflower and also roast them and sprinkle some lemon on them like how my great-grandmother used to do them.


6. Winter squash (cooked): This squash contains 338 mg per cup. We love to make soups with it. And it provides one-third the recommended daily intake of vitamin C!

 

5. Spinach (cooked): This leafy green contains 352 mg per cup. Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, calcium, potassium and iron. We love to eat it in lasagna. And it also tastes great just by itself!

4. Spirulina: This superfood contains 58 mg per tablespoon! And tastes amazing in smoothies! Spirulina is also very high in protein, and is a excellent source of vitamins A, K1, K2, B12, and iron, manganese and chromium. Sounds healthy to me! 

3. Hemp seeds: These seeds contain 1,100 mg per ounce. Throw them into a salad, or use them to top non-dairy yogurt or oatmeal. The possibilities are endless!

2. Chia seeds: These tiny miracles contain 4,915 mg per ounce. We make chia pudding with them! You can also sprinkle them on salads or toss them in your smoothies! 

1. Flax seed oil: These seeds pressed into oil will surprise you with 7,196 mg per tablespoon. Wow! You can also use ground flax seeds. Put them in your smoothies, oatmeal, cereal, vegan yogurt, our gluten free pancakes, or add them to chia pudding, as mentioned above.

 

For more information about these facts, click/tap the link here

Let us know what you think about vegan omegas in the comments section below!


Leave a comment