Vegan Sources of Omega-3 Fatty Acids

Omega-3 fatty acids are considered essential fatty acids. Our bodies do not produce these fats so we get them from foods or whole food supplements. Wild Alaska salmon is a rich source of omega 3 fatty acids, but many people are choosing not to eat fish. There are numerous and compelling reasons to forego fish. Maybe you are a vegetarian, vegan or just concerned about the contamination in our waterways.
Whatever your reasons, take heart – you don’t have to choke down (and burp up!) fish oil capsules anymore!

By the way, wild Alaska salmon get their high levels of omega-3 fats from their diet which consists mostly of phytoplankton (algae and various seaweeds) and smaller fish like krill which also feed on phytoplankton. Seaweed is a good source for us as well as is blue green algae. They may not sound as appetizing as salmon, but there are some great recipes for seaweed (like sushi, cucumber and seaweed salad, crunchy and salty snacks, etc.). And the algae comes in powder or capsule form.

A terrific source of omega-3’s is flax. You can use the seeds or the oil. If you use the seeds, buy them whole and grind them yourself fresh each time you use them. You need to grind them to be able to absorb their oil, otherwise, the seeds tend to stay intact throughout your intestines. The seed shell protects the oil from oxidation so just grind what you will use each day. Ground flax needs to be stored in the freezer or refrigerator to keep from becoming rancid. Raw walnuts are another good source and store them in the freezer or refrigerator as well.

Other great sources of omega-3’s are leafy green vegetables like kale, broccoli and spinach and green beans. Beans like navy and kidney are also fairly good sources. They need to be soaked overnight and cooked slowly at low temperature (think crockpot) to keep their nutrition intact.

Most oils are heat sensitive and omega-3 fatty acids are no different. Find ways to prepare these foods without heat or low heat so you can maximum their nutrition.