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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Omega-3 fatty acids, renowned for their health benefits, are typically associated with fish and seafood. Fortunately, nature offers alternative sources of these essential nutrients, allowing vegan and vegetarian individuals to enjoy the advantages of omega-3s while adhering to their dietary preferences.
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Rich in ALA, flaxseeds can be ground and added to smoothies, oatmeal, or baked goods to boost omega-3 intake.
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These tiny powerhouses are loaded with ALA and can be incorporated into puddings, yogurt, or as a topping for salads.
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A handful of walnuts provides a good dose of ALA and makes for a convenient snack or addition to various dishes.
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Hemp seeds are a versatile source of ALA and can be sprinkled over foods or blended into spreads.
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Derived from algae, algal oil supplements offer a direct source of EPA and DHA, the two primary omega-3s found in fish.
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Certain types of seaweed and algae like Spirulina contain varying amounts of omega-3 fats and other nutrients, offering a unique plant-based omega-3 source.
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Soybeans and products like tofu and tempeh contain moderate levels of ALA, contributing to omega-3 intake.
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These cruciferous vegetables contain ALA and can be a valuable addition to a plant-based diet.
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A concentrated source of ALA, flaxseed oil can be drizzled over salads or used in dressings.
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Look for fortified plant-based foods, such as certain plant-based milk, cereals, and nutritional bars, that have been enriched with omega-3s.
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The plant-based journey to obtaining essential omega-3 fatty acids proves that nature's bounty is diverse and accommodating. By integrating a variety of plant sources rich in ALA into their diets, individuals can meet their omega-3 requirements without the need for fish-based sources.
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