Omega-3 Sources

Omega-3s are referred to as essential, because our body cannot create them, we must ingest them.  However, fish and supplements (DHA/EPA) are not the answer.  Instead, to receive optimal benefits, it is best to consume omega-3s via plant-based foods.

But let’s, back up, why are omega-3s so great?

For starters they are highly anti-inflammatory and protect against heart attacks, stroke and dementia, while limiting the severity of arthritis, depression and even dry wrinkly skin and dry scalp.  They are absolutely necessary for brain and retinol development in a growing fetus.

They also:

• help to reduce inflammation in the body
• help prevent cancer cell growth
• help the body assimilate insulin

So, where should I get Omega-3s?

Cut out the middle-fish and go directly to the source.  That’s right, fish don’t make omega-3s either, they make it from the plants they eat.  You do the same…

• Beans
• Brussels Sprouts
• Cauliflower
• Ground Flax Seed
• Hemp Seeds
• Kiwis
• Leafy Greens
• Seaweed (just try it)
• Sesame Seeds
• Soaked Chia Seeds
• Walnuts

What about Omega-6 Essential Fatty Acids?

Yes, equally as essential as omega-3s and not created by the body either are omega-6s.  However, we get plenty of those through polyunsaturated fats which are rampant in our daily diets.  In fact, we get too much. Ideally, we want a ratio of 2 to 1 omega-6 to omega-3.  But, we get more like 20 to 1 due to all the oils, animal fats, processed and convenience foods in our diets.  With this imbalance comes inflammation.  Luckily for you, those who stick to a whole-food, plant-based diet with minimum processed foods have a way better omega-6 to omega-3 ratio than all the other poor saps.

Keep it Healthy!
The Hoff


Sources: 
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84
Main Street Vegan by Victoria Moran