How to get omega-3s if you don’t eat fish
While seafood is most known for providing those healthy fats, you don’t have to prepare salmon to get omega 3s on your plate.
From brussels sprouts to chia seeds, there are plenty of options to get omega-3s in your life without compromising a plant-based lifestyle.
Chia, hemp, and flax seeds
Sprinkle one ounce of chia, flax, or hemp seeds in a smoothie or bowl of oatmeal, and you’re good to go. They’re also packed with fiber, iron, and antioxidants, and give everything a satisfying crunch.
Brussels sprouts are loaded with good-for-you nutrients, including omega-3s. But make sure to roast, steam, or stir fry them. Cooked Brussels contain triple the omega-3s compared to raw Brussels.
Walnuts are such a lovable nut for so many reasons, but especially because they’re a wonderful source of omega-3s (and fiber!). So next time you’re craving a snack, grab a handful of walnuts and feel good knowing you’re filling your belly with healthy fuel.
Side note: nuts are super healthy! Take a look at these other posts to find out why:
- You need to eat more nuts! Here’s why
- 7 reasons almonds can actually make you healthier
- 2 reasons to be even more obsessed with peanut butter
Thanks to the soybeans that make up tempeh, the plant-based protein is also a great way to get omega-3s. Plus, we love any excuse to eat our favorite BLT Sandwich with Tempeh Bacon. Just be mindful of your portions because tempeh also has omega-6s, which in excess can lead to inflammation.
If you’re concerned about your omega-3 intake on a plant-based diet, you may want to look into supplements made from algae oil. But everybody is different, so be sure to talk to a health care provider first.
For more plant-based nutritional information, check out these other posts:
- 6 facts you need to know about vitamin B12
- How to get all the plant-based macronutrients you need
- 7 important nutrients you can only get from plants
- Supplementing 101: the vegan’s guide to getting all essential nutrients
- How to eat vegan and get every vitamin and nutrient you need
- The top 5 heart-friendly plant-based foods
Looking for nutritious plant-based cooking inspiration? Give our 7-day kickstart meal plan a try!
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