Supplements

The Best Plant-Based Sources of Omega-3 Fatty Acids


Algae and Seaweed

We simply affiliate omega-3 fatty acids with oily fish like mackerel, salmon, and sardines, however what about plant-based sources? Some excellent news – fish don’t naturally produce omega-3’s and truly obtain them by way of their algae-rich weight loss plan. Which implies algae and seaweed are a terrific plant-based supply of omega-3’s. We’d even argue that they’re the very best plant-based sources of omega-3 fatty acids!

However what about chia? Hemp seeds and flaxseeds?

Allow us to clarify.

So, what are omega-3 fatty acids and why are they so essential?

Omega-3 fatty acids are fat that will have the flexibility to cut back irritation and due to this fact the danger of a mess of well being points. We don’t produce them on our personal and due to this fact must get them from our weight loss plan. There are three principal kinds of omega 3 fatty acids, which embody ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

ALA is a brief chain omega-3 fatty acid and is present in a wide range of crops, like chia, hemp seeds and flaxseeds. Sadly, ALA can’t be utilized by the physique effectively with out being transformed to EPA or DHA, and the physique’s potential to transform it’s restricted. Nevertheless, these meals nonetheless have enormous well being advantages and shouldn’t be neglected!

EPA and DHA are each lengthy chain fatty acids, that are simply absorbed and utilised by the physique and due to this fact bestow the advantages omega-3 fatty acids are well-known for. Not solely are EPA and DHA the constructing blocks of your entire nervous system, in addition they play a serious function in each cell membrane within the physique, making them significantly essential for coronary heart and mind well being. Sadly for plant-based individuals, EPA and DHA fatty acids are principally present in fatty fish or fish oil.

However! It seems that algae and seaweed are nice plant sources of EPA and DHA fatty acids, significantly wakame.

Wakame seaweed is likely one of the richest plant-based sources of EPA on the planet – one to 2 tablespoons can present between 15 and 30 mg of EPA. Plus, fucoxanthin, the brown carotenoid the contributes to its color, stimulates the manufacturing of DHA within the physique.

In the event you’re plant-based and seaweed isn’t already a part of your weight loss plan, it could be time to begin! Fortunate for you, we’ve received some recipes that will help you. The trick is to have an open thoughts and experiment till you’ve discovered the easiest way to include it into your life-style.   

Instructed: Seaweed Salad with Sesame Tamari Dressing, Seaweed and Shiitake Marinara Sauce, Baked Haricot Beans with Crispy Seaweed, Vegan Sushi Seaweed Salad, Vegan Mushroom Gyozas

Nevertheless, in the event you actually can’t get down with seaweed, we perceive and we’ve received you lined anyway. Click on here for a listing of our plant-based omega-3 dietary supplements that will help you.

 

Extra Info

Do you like seaweed? What’s your favorite approach to put together it? We wish to know! Drop us a message over on our Instagram, @indigo_herbs, we’d love to listen to from you!

Sources

https://pubmed.ncbi.nlm.nih.gov/16216930/
https://pubmed.ncbi.nlm.nih.gov/16828546/
https://pubmed.ncbi.nlm.nih.gov/22113870/
https://pubmed.ncbi.nlm.nih.gov/17622276/
https://pubmed.ncbi.nlm.nih.gov/24505395/





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