Vegan sources of omega-3 and omega-6 fats

natural products with omega-3

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

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