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Omega 3 fatty acids are essential fats, which means the body can’t make them, so we have to get them from food. And the commonly known sources for omega 3s are fish, fish oil, grass fed beef and so on. But this doesn’t mean vegans can’t get these essential fats. There are plenty of plant foods rich in omega 3s. Here are the 10 best sources of omega 3s for vegans.
Note that the ratio of omega 3s to omega 6s matters a lot. Research shows that ratio of 4:1 or lower of omega 6s to omega 3s respectively, can reduce risk of diseases and mortality rate.
1. Hemp seeds
Hemp seeds have a good ratio (1:3) of omega 3s to omega 6s. These seeds also contain A, D3 and E and cholesterol-fighting phytosterols.
Flaxseeds are one of the best sources of omega 3s. And they help reduce inflammation because they have more omega 3s than omega 6s. You can also increase omega 3s by taking flaxseed oil.
Beans have low amounts of omega 3s compared to seeds and nuts. But mung beans have a great ratio of omega 3s to 6s.
4. Chia seeds
If you eat chia seeds for other reasons, be glad because they’re also adding omega 3s to your body. Chia seeds have a 3 times more omega 3s than omega 6s.
Seaweeds have lots of omega 3s. In fact, seaweeds and algae are the only plant based sources of DHEA and EPA. Research shows that supplementation of algae can increase omega 3s and lower bad cholesterol.
6. Leafy greens
Leafy greens like spinach, broccoli, kales and so on, have good amounts of omega 3s. Leafy greens will also give you the much needed iron and calcium.
Berries are one of the healthiest fruits you can eat, they rich in omega 3s, antioxidants, and are good for diabetics.
This delicious fruit has more omega 3s than omega 6s. One medium-sized mango has about 80mg of omega 3s.
9. Wild rice
Wild rice is very healthy and it should be part of everyone’s diet. It’s rich in fiber, zinc, magnesium, iron and protein. It has a balanced ratio of omega3s to 6s.
Cabbages and other veggies in the cabbage family have omega 3 fatty acids.
For more information on eating healthy and staying fit, download your FREE Flat Belly Guide to help you improve your health and physique.
The post 10 Best Vegan Sources of Omega 3s appeared first on NaturalNews Blogs.
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