Omega-3 fatty acids are beneficial, essential fats that positively affect inflammation, heart health and brain function. Whilst oily fish is often associated with omega-3 fatty acids, there are many vegan suppliers and relevant study results.
– Linseed:
Flaxseed is one of the richest plant-based sources of omega-3 fatty acids, especially alpha-linolenic acid (ALA). ALA is converted in the body into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A study published in the Journal of Nutrition showed that consuming linseed can improve the male blood lipid profile, especially high cholesterol levels.
– Chia seeds:
Chia seeds are another excellent source of ALA and can be used in smoothies, oatmeal, or baked goods. A study published in the Journal of the American College of Nutrition found that eating chia seeds improved cardiovascular risk factors in patients with dyslipidemia.
– Hemp seeds:
Hemp seeds contain a good balance of omega-3 and omega-6 fatty acids. They are also a good source of vegetable protein. A study published in the Journal of Agricultural and Food Chemistry found that hemp seed oil reduced inflammation in rats with arthritis.
– Walnuts:
Walnuts are a rich source of ALA and have shown to affect heart health positively. A study published in the Journal of the American Heart Association found that walnut consumption is associated with lower levels of inflammation and improved endothelial function.
– Brussels sprouts:
Brussels sprouts are a good source of ALA and have shown to have anti-cancer properties. A study published in the Journal of Nutrition found that eating Brussels sprouts is associated with a lower risk of colorectal cancer.
– Perilla oil:
Perilla oil is an edible oil that is rich in ALA. A study published in the Journal of Nutritional Biochemistry found that consumption of perilla oil improved the blood lipid profile of rats.
– Soya beans:
Soya beans are a good source of ALA and have shown to affect heart health positively. A study published in the American Journal of Clinical Nutrition found that eating soya protein improved the blood lipid profile of adults with hypercholesterolaemia.
– Purslane:
Purslane is a leafy green vegetable that is rich in ALA. A study published in the Journal of Ethnopharmacology found that eating purslane had an anti-inflammatory effect in rats.
– Spinach:
Spinach is a good source of ALA and is also high in antioxidants. A study published in the Journal of Agricultural and Food Chemistry found that eating spinach improved the antioxidant status of rats.
– Winter squash:
Winter squash is a good source of ALA and is also high in fibre and vitamin C. A study published in the Journal of Agricultural and Food Chemistry found that eating winter squash improved blood sugar control in rats with diabetes.
– Cauliflower:
Cauliflower is a good source of ALA and is also high in vitamin C and fibre. A study published in the Journal of Agricultural and Food Chemistry found that eating cauliflower improved the antioxidant status of rats.
– Rocket:
Arugula is a leafy green vegetable that is high in ALA. A study published in the Journal of Agricultural and Food Chemistry found that eating arugula improved the antioxidant status of rats.
– Broccoli:
Broccoli is a good source of ALA and is also high in vitamin C and fibre. A study published in the Journal of Agricultural and Food Chemistry found that eating broccoli improved the antioxidant status of rats.
– Kale:
Kale is a good source of ALA and is also high in vitamin K and fibre. A study published in the Journal of Agricultural and Food Chemistry found that eating kale improved the antioxidant status of rats.
– Mustard greens:
Mustard greens are a good source of ALA and are high in vitamin C and calcium. A study published in the Journal of Agricultural and Food Chemistry found that eating mustard greens improved the antioxidant status of rats.
– Watercress:
Watercress is a leafy green vegetable that is high in ALA. A study published in the Journal of Agricultural and Food Chemistry found that eating watercress improved the antioxidant status of rats.
– Algae oil:
Algae oil is a vegan source of EPA and DHA. A study published in the Journal of Nutrition found that ingesting algae oil improved blood lipid profiles in healthy adults.
– Seaweed:
Some types of seaweed, such as wakame and nori, are good sources of EPA and DHA. A study published in the Journal of Functional Foods found that eating wakame improved the blood lipid profile of rats.
Fortified non-dairy milk:
Some non-dairy milk is fortified with DHA. A study published in the Journal of the American Dietetic Association found that soya milk consumption improved the blood lipid profile of adults with hypercholesterolaemia.
Fortified foods:
Some foods, such as muesli and energy bars, are fortified with DHA. A study published in the Journal of Nutrition found that DHA-fortified foods improve the blood lipid profiles of healthy adults.
It is important to note that the conversion of ALA to EPA and DHA in the body is limited. Vegans need to consume a variety of plant-based omega-3 sources and consider supplementing with DHA and EPA, especially if they are pregnant or breastfeeding or have a history of heart disease.