Healthy Village

Did you know there are vegan sources of Omega 3 fatty acids? If you have chosen to lose weight for life with a plant based diet, be sure to consume adequate plant sources of beneficial fats for optimum health.

Studies have confirmed that nutritious eating should include adequate omega 3s to protect against heart disease, cancer, and strokes.

Most of the studies on the health benefits of Omega 3s have focused on fish and fish oil. However, fish can also have high levels of mercury, so more and more people are turning to plant sources.

Here are the top 5 vegan sources of Omega 3s:

1. Flaxseeds

Flax is the best plant source of omega 3 fatty acids because it contains large amounts of omega 3 fatty acids along with fiber and phytochemicals called lignans. Lignans are thought to have additional cancer-fighting properties, especially against breast cancer, ovarian cancer, and prostate cancer.

2. Canola Oil

Canola oil is another excellent source of Omega 3s and it's better for cooking than flax oil because flax oil breaks down at high temperatures.

3. Walnuts

In addition to Omega 3s, walnuts are an excellent plant source of protein, vitamin E, fiber, B vitamins, and magnesium. Nuts in general are high in calories, so moderation is the key.

4. Soy Oil

Soy oil also is a good vegan source of Omega 3s. Many people are allergic to soy, however, so add it to your diet slowly until you know if you can tolerate it.

5. Pumpkin Seeds

Pumpkin seeds are one of the most nutritious and flavorful seeds. They have a delicately sweet and chewy texture. Pumpkin seeds are a very good source of beta carotene, Omega 3s, vitamin K, minerals magnesium and manganese, zinc and copper.

Becoming vegan doesn't have to mean giving up the health benefits of Omega 3s.