Omega-3 is essential to health and should be eaten regularly. Most people get their omega-3 from oily fish such as mackerel, herring, sardines, or salmon. But vegans, who don’t eat fish, need to get more creative. Here are some of the best sources of plant-based omega-3, and how you should cook them.
Nuts
Nuts such as almonds, macadamia nuts, walnuts and hazelnuts are all high in omega-3. You can eat them as a snack with salt or dipped in dairy-free chocolate. Alternatively, you can sprinkle them over your salad or whisk them up in a smoothie. Another great way to prepare nuts is to roast them in the oven with spices and a caramel sheen. Perfect for a winter evening!
Soybeans
Soybean products such as soybean oil and tofu can provide omega-3 as well. These can be the base of many a delicious dish. However, soybeans do also contain omega-6 fatty acids which can cause inflammation if eaten in excessive quantities.
Seeds
Seeds such as flaxseed and chia seeds are rich in omega-3. They are delightful in salads, smoothies, as a snack, or as an energy boosting breakfast.
Spinach and Brussel Sprouts
While they don’t contain quite as much omega-3 as the foods above, spinach and brussels sprouts can still provide you with some of it. And it also doesn’t hurt that it’s completely delicious.
