Omega-3 and omega-6 fats are essential fatty acids that our body needs to function properly. They affect our immune system, brain, nerves and eyes. If you are eating a varied and balanced plant-based diet, it is likely that you are consuming good sources of omega-6 fatty acids on a regular basis. These include hemp seeds, pumpkin seeds, sunflower seeds, walnuts and soya spread. Omega-3 fatty acids can be found in foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements.
Some benefits of consuming omega-3 and omega-6 fats include:
- Improving heart health
- Supporting mental health
- Reducing weight and waist size
- Decreasing liver fat
- Supporting infant brain development
- Fighting inflammation
Here are some vegan sources of omega-3 and omega-6 fats for your inspiration:
- Hemp seeds – 6000mg omega-3 per oz (28g)
- Pumpkin seed oil – 14000mg omega-3 in 1 tablespoon (15ml)
- Sunflower seeds
- Walnuts
- Soya spread
- Broccoli Raab – 111mg omega-3 per cup coocked (85g)
- Spinach – 166mg omega-3 per cup cooked (180g)
- Flax Seeds – 6479mg omega-3 per oz (28g)
- Flaxseed Oil – 7196 mg omega-3 in one tablespoon (15ml)
- Mangos – 84mg omega-3 per cup (165g)
- Kidney beans – 301mg omega-3 per cup (177g)
Vegan sources of omega-3 and omega-6 fats