Hey no don’t worry! It’s a very good question and not an uncommon one!
Luckily, there are tons of ways you can get your omegas on a vegan diet. The ones I would recommend are the two in the top left, flax and chia!
They contain all the omega 3 essential fatty acids that you need, and they’re also very good for increasing protein metabolism and reducing inflammation throughout the body, as well as aiding your immune system!
I find the best way to have them is in smoothies or as a topping for other foods, 1-2 tsp per day is recommended by Dr Michael Greger for maintaining a healthy heart ♥️
(Point to note! if you’re going to take chia seeds in a smoothie, it’s advisable to soak them in water first! They absorb 10X their own weight in water, making them a lot softer and easier to blend 😊)
I hope this helps! Feel free to head back if you need anything else.
My inbox/ askbox is always open ✌️🌱
Hi! Where do you get your omega 3 and omega 6 from?
To meet DHA and EPA recommendations, vegetarians and vegans should strive to exceed the RDA for Omega 3 while simultaneously keeping their Omega 6 intake low.
Here’s a list of some sources:
Not surprisingly, flax tops our list as the best vegetarian source of Omega 3. One ounce of flax seeds packs in 6388mg of Omega 3 (nearly 6 times the RDA). You get 1655mg of Omega 6 in the process, which helps keep your Omega 3 to Omega 6 ratios in check. To get an even bigger boost, you can take a tablespoon of flax oil which delivers 7196mg of Omega 3.
Chia seeds have only recently gotten mainstream attention (at least beyond use on ceramic “pets”) – and it is long overdue! A single ounce of chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6. They are also loaded with calcium (1oz=18% RDA), fiber, and manganese.
Hemp seeds have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6.
If you are looking to cut back on your Omega 6 (as most of us should be), then you may consider swapping your olive oil salad dressing for mustard oil instead. Mustard oil has 826mg Omega 3 and 2146mg Omega 6 in a tablespoon. Compare this to the 103mg Omega 3 and 1318mg Omega 6 found in olive oil! You can usually find mustard oil in Indian food stores.
Seaweeds not only have fairly high amounts of Omega 3, but they are also one of the only vegan foods which also have EPA and DHEA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices. Wakame is a good runner up.
Beans don’t have as much Omega 3 as seeds or nuts. However, they still can help you meet your RDAs all while avoiding excess Omega 6. Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans).French beans and navy beans are also good choices. To really get the most out of these super foods, sprout them first!
Winter squash is a surprisingly good source of Omega 3, with 338mg per cup cooked – and you’ll only get 203mg of Omega 6.
To meet calcium and iron RDAs, vegetarians should be loading up on leafy greens. It turns out that greens are also a decent source of Omega 3 too. A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6. Broccoli rabe, collards, kale and grape leaves are also good sources of Omega 3.
Vegetables in the cabbage family have a surprising amount of Omega 3. Cauliflower is the most notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Broccoli and Brussels sprouts are also good choices. Greens in the cabbage family are also a great bioavailable source of calcium.
Berries are not only good sources of antioxidants, vitamins and minerals, but they also are also a good vegetarian source of Omega 3. Blueberries top the list with 174mg of Omega 3 per 1 cup serving while simultaneously only delivering 259mg of Omega 6.
Wild rice should be a staple for all vegetarians and vegans. One cup cooked delivers lots of iron, protein, fiber, magnesium, zinc, and manganese. You’ll also get 156mg Omega 3 while only taking in 195mg of Omega 6.
Herbs and Spices
Virtually all popular herbs and spices have a great Omega 3 to Omega 6 ratio. Cloves are one of the best at 86mg/52mg per 2 grams, as is oregano (73mg/18mg), marjoram (49mg/18mg), and tarragon (44mg/11mg). You probably aren’t going to meet your RDAs for Omega 3 on herbs and spices alone, but the added nutrition is a good reason to make your foods more flavorful.
Mangoes are one of my all-time favorite foods. These succulent citruses pack in 77mg of Omega 3s per fruit. They are one of the few vegetarian sources of Omega 3 which actually have less Omega 6 than Omega 3 (just 29mg per fruit).
A cup of honeydew melon balls delivers 58mg of Omega 3. Like with mangoes, it also has less Omega 6 than Omega 3 (46mg!).
Vegan Omega 3 and DHA Supplements
It is always best to get your nutrients from food first. But, if you are worried that you aren’t getting enough Omega 3 or DHA, you can use supplements as a fallback. Luckily, there are now a lot of vegan omega 3 and DHA supplements as well.
I’ve seen a lot of people turn towards accutane in their state of desperation. However, consider really every single option out there before getting on it. It’s a very serious drug.
I’m here to offer an alternative that surprisingly worked for me and my very bad acne. I was told by my dermatologist that accutane might be my only option but through certain coincidences I ended up doing something different.
Cutting out things from my diet never made any changes to my awful skin condition. However, adding two little pills every morning did.
Omega 3- cleared up all of my cystic acne
Vitamin D- completely got rid of my oily skin.
I don’t wash my face anymore, I eat a bad diet (which I’m not proud of but my busy lifestyle forces me to do it right now), I don’t live a very healthy lifestyle and have very irregular sleeping patterns. But no matter what, as long as I take Omega 3 and Vitamin D, my face stays completely clear.
However, you can’t just take any Omega 3 and Vitamin D. You have to have the right dosage and quality. Because of that some people take Omega 3 and say it did nothing for their acne; however, it might have simply been because of the wrong dosage or storage mistakes.
I’m working on posting links to websites that explain everything you need to know about Omega 3 and Vitamin D or you can also just google it for yourself.
Other surprising “side effects" of taking Omega 3 and vitamin D daily:
Omega 3- turns frizzy hair into beautiful curls
Vitamin D- boosts immune system & no more catching the cold
Now, deficiency in both of those nutrients isn’t the root cause of acne. Even after attaining clear skin, you probably want to address the root cause. (If you want to know more about that you can visit my blog as I’m working on posting about the root cause of acne for the majority of people.)
Another important thing: Omega 3 is a blood thinner. If you engage in extreme sports and hurt yourself, your blood won’t cloth as fast and it might put you into a very dangerous position (as in you might bleed to death).If you are going to have any surgical procedure done, tell your doctor about any supplements you might be taking. Generally speaking, stop taking Omega 3 two weeks before any surgery.
Kale is low calorie, free from saturated fats and has an extremely high nutrient density.
Some reasons why everyone should eat Kale:
Vitamin K - Kale is packed with vitamin K (1021% DV p/100g) which is essential for clotting of the blood. It also aids in bone health and brain function.
Vitamin A - Kale provides 308% VD of vitamin A per 100g, which is necessary to improve vision and maintain healthy skin. As well as this, it is an antioxidant (beta-carotine), which means it aids in fighting off cancer-causing free-radicals.
Vitamin C - Vitamin C is also a strong anti-oxidant for the body. It strengthens the immune system - helping to fight and reduce the symptoms of colds. Vitamin C helps the body to produce collagen, which aids in strengthening joints and cartilage and preventing wrinkles. It also aids in the absorption of Iron, which is great as Kale is packed full of it.
Iron - Iron is responsible for creating haemoglobin and red blood cells, as well as transporting oxygen around the body. Low Iron levels reduce energy and immunity levels within the body. Per calorie, Kale contains more Iron than beef - making it an excellent plant based source of the mineral.
Calcium - As it is commonly known, Calcium helps to build and maintain strong bones, which aid in the prevention of Osteoporosis. Calcium is also responsible for muscular movement and transmission of information via the nervous system. Kale contains more calcium than milk, per calorie, and is more readily absorbed than the calcium in cows milk.
Omega 3 and 6 Fatty Acids - Omega 3 reduces the risk of heart disease and arthritis, omega 6 assists bone development and metabolism. A healthy balance of the two is shown to improve brain function. Kale contains high levels of both fatty acids, making it a good vegetarian source.
Additionally, Kale is high in fibre, cholesterol free, easy to grow and cheap to buy.
Hemp seeds are king when it comes to essential fatty acids.
These little seeds have both a copious amount of omega-3 fatty acids, which are highly anti-inflammatory and a special omega-6 fatty acid called GLA (gamma-linolenic acid) that is also highly anti-inflammatory. These fats are called “essential” because our bodies can’t manufacture them ,we need to ingest them. It’s much easier to get omega-6 fatty acids in our diets (most nuts have them), but it’s much more difficult to get omega-3.
Hemp seeds are an excellent source of calcium, iron, phosphorus, magnesium, zinc, copper, and manganese.
Hemp seeds contain the 18 key amino acids including the 10 essential amino acids (EAAs) our bodies cannot produce. Proteins are considered complete when they contain the essential amino acids in a sufficient quantity and ratio to meet the body’s needs. Hemp seeds supply these high quality proteins (EAAs) for a well-balanced diet.
Hemp seeds make you feel “full” so it’s easier to lose weight when eating hemp seeds everyday. Eating hemp seeds in the afternoon is a great way to get an extra energy boost when needed the most.
How to eat: Straight out the bag, sprinkle on salads, hot cereal or scoop into smoothies. The seeds have a nutty flavor that pairs well with sweet dried or fresh fruit.
Studies have shown that increasing your dietary intake of foods rich in Omega-3 fatty acid can help to elevate your mood (while also improving brain function and reducing risk of heart disease). Many people know already that fatty fish like salmon, tuna and mackerel are good sources of omega-3’s but what if you are like me and you don’t like fish? Below is a list of some other omega-3 food sources, give some of these a try on days where fish just won’t do!