5 Best Plant Sources of Omega-3 Fatty Acids

5 Best Plant Sources of Omega-3 Fatty Acids


– Omega-3 fatty acids are
important fats that provide many health benefits. The most well known sources are fatty fish and fish oil supplements but of course, that can make it difficult
for vegetarians or vegans or those who don’t like fish
to meet their requirements. So in this video, I’m
looking at five of the best plant sources of Omega-3 fatty acids. (chiming) Now firstly it’s important to
know that of the three types of Omega-3 fatty acids
our plant only contain one type known as
alpha-linolenic acid oil, ALA. ALA is not as active in the
body and must be converted to two other forms of Omega-3 fatty acids, eicosapentaenoic or EPA and
docosaxaenoic acid or DHA to bestow the same health benefits. Unfortunately, your body’s ability to convert ALA is limited. Only about five percent
of ALA is converted to EPA while less than 0.5% is converted to DHA. So for that reason it’s important to eat a variety of the following
foods if you’re only getting your Omega-3 from plant sources. Number one, chia seeds. Chia seeds are known for
their many health benefits. They bring a large
amount of fiber, protein, and ALA Omega-3 fatty
acids which each serve. Just one ounce or 28 grams of chia seeds can meet and exceed your
daily recommended intake of Omega-3 fatty acids, delivering a whopping 4,900 milligrams. The current daily recommended
intake of ALA for adults over the age of 19 is
1,100 milligrams for women and 1,600 milligrams for men so these are really important to add to your diet. Number two, hemp seeds. Hemp seeds are comprised of about 30% oil and contain a good amount of Omega-3s. In fact, each ounce or 28
gram serving of hemp seeds contains 6,000 milligrams of ALA. And studies have found that Omega-3s found in hemp seeds could
benefit heart health. They may do this by
preventing the formation of blood clots and
helping the heart recover after a heart attack. Hemp seed oil, which is made
by compressing hemp seeds is also a great way to get Omega-3s. Number three, walnuts. Walnuts are loaded with healthy fats, including ALA Omega-3 fatty acids. In fact, walnuts are 65% fat by weight. Just one serving of walnuts can fulfill an entire day’s requirements
of Omega-3 fatty acids with a single ounce or 28 grams
providing 2,500 milligrams. Now several animal studies
have found that walnuts could help improve brain
health and this is likely due to their high ALA content. Number four, flaxseeds. Flaxseeds are an excellent
source of Omega-3s. One ounce or 28 grams
provides over 6,000 milligrams of ALA which surpasses
your daily requirements. They also pack a good
amount of fiber, protein, magnesium, and magnese so you definitely want to
include these in your diet. Number five, algal oil. Algal oil, which is a type
of oil derived from algae stands out as one of the few
vegan sources of EPA and DHA. Some studies have even
found that it’s comparable to seafood in regard to
nutritional availability of EPA and DHA. Now most commonly
available in soft gel form, algal oil supplements
typically provide 400 to 500 milligrams of combined DHA and EPA. Generally it’s recommended
to get 300 to 900 milligrams of those per day. Algal oil supplements are easy
to find in most pharmacies. Liquid forms are also
available so you can add them to a drink or a smoothie
for a healthy does of fats. So there you have it,
by incorporating a few of the Omega-3 rich foods into your diet that I’ve mentioned
today or by supplementing with plant-based sources of Omega-3s, then it is possible to reach your Omega-3 requirements seafood free. Thanks for watching, make
sure to give this video a thumbs up if you found it informative, and don’t forget to
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8 thoughts on “5 Best Plant Sources of Omega-3 Fatty Acids

  1. yay I'm one of those picky eaters that don't like seafood lol
    Thanks for this lovely video, informative as always <3

  2. Make sure you grind flaxseeds first (coffee grinder works great) right before using. Otherwise, you will get no nutritional benefit from them.

  3. Some ads/discussion about algal oil say that you only need to be concerned with teh DHA content; that EPA is synthesized or otherwise not as important as the DHA content. This is never mentioned with other sources. Can you comment?

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