Omega 3: benefits and where you can find it

Omega 3: What happens if you eat a plant-based diet? See if it is possible to incorporate it without taking supplements!

Omega-3 fatty acids are another nutrient about which there are doubts in vegetarian diets. Here we tell you its benefits and where it can be found.

Among those who eat a plant-based diet, it is common to talk about omega-3 fatty acids. Omega-3s are a type of fatty acid that our body needs and cannot synthesize on its own, so incorporating it into the diet is essential. 

Omega-3 benefits

The benefits are many and vital for optimal health. One of the main sources of omega-3 is fish, but for those who do not consume it, we show you five foods to obtain omega 3 in vegan diets.

1. Chia seeds

Chia seeds

Chia seeds can offer many benefits and among them, provide omega 3 to our diet in addition to fiber and vegetable proteins.

We can include chia seeds in a smoothie bowl or pudding for breakfast, in a jam, or in a spicy sauce for pasta.

2. Extra virgin oil

Extra virgin oil

Although monounsaturated fatty acids -called oleic acids- predominate inside it, given its popularity, we consider extra virgin olive oil to be a good option to obtain omega 3 in vegan diets.

We can use it to flavor different dishes with various dressings or prepare stews, baked goods, and the traditional gazpachos.

3. Quinoa

Use quinoa in salads, to make risottos, or in any dish as a superior alternative to bulgur wheat, couscous and rice.

It is a pseudocereal -it is actually a seed from the same family as beets, chard and spinach- that provides hydrates and proteins but offers a minimum of fats, among which is the omega 3 of vegetable origin.

Quinoa is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

With quinoa, we can make from salads and fake risottos to hamburgers and very nutritious breakfasts.

4. Oats

Oats cookies

This popular cereal also contains a contribution of fats among which polyunsaturated fatty acids predominate, making it a good option for vegans.

We can add oats to porridge for breakfast, a super healthy sponge cake, a vegan burger, a smoothie bowl, and many other recipes.

5. Canola Oil

Canola oil

It is a good option to add omega 3 to our vegan diet since rapeseed or canola oil as it is called today is very rich in polyunsaturated fats.

We can use it as a replacement for another oil to season or simply to cook, as it has a neutral flavor that affects its versatility.

Omega-3 fatty acids are beneficial for health

The bottom line is that omega 3 is beneficial for the body in numerous ways. It has been scientifically proven to have anti-inflammatory and autoimmune effects that can control and contribute to the prevention of different diseases.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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