Eat more omega 3
Get to know your … Omega-3 fatty acids
You won’t need much to cover your daily need for Omega-3 fatty acids on a vegan diet.
Omega-3s can have positive health effects in many diseases including heart disease, some cancers, inflammatory bowel disease, arthritis, osteoporosis, mental health, dry eye disease, age-related macular degeneration and psoriasis.
Though often praised as the ultimate go-to for Omega-3’s, fish is not the best source. Indeed fish oils may do more harm than good!
Wonder why? Read all about why we don’t need fish for Omega-3s and Health in this article by our very own Dr. Justine Butler.
Why do we need omega-3 fats?
Omega-3s are a type of polyunsaturated fat and we need them in the diet because our bodies cannot make them. They are an essential part of our cell membranes, a key component for several hormones and they help regulate inflammation in the body. They can also reduce cholesterol plaque build-up in your blood vessels and have a stabilising effect on your heart rate. As if that wasn’t enough, they also help combat some inflammatory conditions, such as arthritis.
All this makes omega-3s vital to good health but we tend to eat too little of them. Flaxseed, chia seeds, hempseed and rapeseed are excellent sources and it’s super easy to make them a part of your daily routine.
How much do I need?
You can cover a portion by adding one of the following to your meals:
- Flaxseed (linseed) oil: 1 teaspoon
- Hempseed oil: 1 tablespoon
- Rapeseed oil: 1 ½ tablespoons
- Ground flaxseed (linseed): 1 tablespoon
- Walnuts: 8 halves/28g/1oz
- Hempseeds: 3 tablespoons
Meal Ideas
Here are some delicious recipes to increase your omega-3 intake!
Porridge with Flax seeds, Berries and Banana
Carrot, Beetroot & Cumin Burgers
Coffee & Walnut Cake Energy Balls
Watercress, Avocado & Toasted Walnut Salad
The author
This post was written by VRC Team
Vegan Recipe Club is part of the UK’s leading vegan charity, Viva!. We have hundreds of delicious vegan recipes; from easy weeknight dinners to showstopper desserts, and everything in-between! Keep your eyes peeled for new recipes each month developed by our expert team of foodies and from guest chefs too.