- [Narrator] Omega-3 fatty acids are essential
for our physical and mental health.
They benefit our brains, our eyes and our hearts.
They can help to reduce unwanted inflammation
and fight off diseases including cancer.
Studies have shown that increased omega-3 levels
can help those suffering from conditions
including schizophrenia, ADHD, and depression.
Like all mammals, humans can't make omega-3s.
We need to get them from our diet,
and it's easy to get all the omega-3s you need
from vegan food.
There are three important omega-3 fatty acids to know about,
when discussing human physiology.
Eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA,
are usually found in marine oils.
Whilst alpha-linoleic acid, ALA,
is commonly found in plant oils.
ALA is made up of 18 carbon atoms.
EPA and DHA are considered long chain omega-3s,
because they contain more carbon atoms,
20 and 22 respectively.
ALA is the most common fatty acids found in food.
The other two are more difficult to find in plant sources.
However, the body can use ALA to create the long chain EPA,
a process that takes place mostly in the liver.
EPA can then be used to create DHA,
which many hail as the most important fatty acid.
- So upwards of 80 plus percent
of all these essential fatty acids that you're taking in,
are gonna be burned for energy.
And then a small, very small amount,
will go on to form those longer metabolites
that we hear all the time DHS, EPA, things of that nature.
- [Narrator] Some foods are fortified with EPA and DHA,
so that the body does not have to complete
the long chain process.
Eating fish is often cited
as a good source of omega-3 in the diet.
However, the National Institutes of Health
points out that the omega-3s present in fish products
originally come from micro algae, not the fish itself.
"When fish consumed phytoplankton that consume micro algae,
"they accumulate the omega-3s and their tissues," it says.
- So our bodies will make
enough of our own EPA and DHA if we are, one,
getting a good source of omega-3s from plants,
but most importantly, if we are not ingesting
too much omega-6.
- [Narrator] Eating fish poses health risks.
They can contain contaminants including plastic,
growth hormones, mercury, herbicides,
antibiotics and fungicides.
Besides the health risks, fishing is highly unsustainable.
Lab-grown fish company, Finless Foods notes that 53%
of the world's fisheries are fully exploited.
25% are over exploited,
depleted or recovering from depletion.
- The idea behind this is to solve
problems in the food supply chain
and just create a better food system for everybody.
There's tons of problems in the fishing industry
that we thought really had solutions to them,
but just nobody was implementing them.
- [Narrator] A recent study on the Indian Ocean,
revealed the dolphin popular is potentially at 13%
of what it was in the 1980s thanks to the fishing industry.
Finless Foods is working to create sustainable seafood
using cellular agriculture.
The result is real fish, but it was never alive.
So it's nutritious but it doesn't contain contaminants
like plastic or mercury.
Other brands like Good Catch have created plant-based fish.
- We have currently three shelf-stable tuna products,
all plant-based, made of six different lagoons,
and olive oil, high in protein and a good source of omega-3.
- [Narrator] It's vegan tuna is made with a six lagoon blend
of lentils, navy beans, peas, chickpeas, soy and fava beans.
Thanks to the addition of algae oil,
it has a fishy taste and a nice dose of omega-3s.
Here are 11 examples of plant-based ingredients,
some of which you may already have in your cupboard,
to help boost your omega-3 intake.
It's worth noting that plant-based sources of omega-3s
come with other benefits too,
like fiber which improves bowel health,
cholesterol levels, and blood sugar levels.
Fiber cannot be found in animal products
and exists only in plant sources.
Number one, walnuts.
The National Institutes of Health,
recommends that adult males consume 1.6 grams
of ALA each day.
For females it's 1.1 grams each day.
An ounce of dried English walnuts offers 2.6 grams of ALA
and black walnuts provides 0.6 grams.
According to Sonny Burnham,
a Board-certified clinical and integrative nutritionist,
if you're healthy and you don't have digestive concerns,
add some walnuts to your morning oats,
and you're all set for omega-3s.
Dr. Greg McGuire, the founder of BioRegenerative Sciences,
told Livekindly that ounce for ounce walnuts nuts,
contain more omega-3 fatty acids than salmon.
He said, "The omega-3 fatty acid in walnuts
"is in a different form than that in salmon.
"But like salmon, when humans eat omega-3 fatty acid
"in the form of ALA,
"they can also convert it to EPA and DHA.
"You don't need a salmon to convert it for you."
- These guys even look like brains,
we've got nourishing omega-3 fatty acids
to nourish your noggin.
- [Narrator] Number two, chia seeds.
According to Burnham, one tablespoon of chia seeds
provides 1.6 grams of ALA, or 162% of the daily requirement.
One study saw participants eating ground chia seeds
each day for seven weeks.
Researchers noted that EPA levels
in the blood went up by 30%.
Chia seeds are easy to sprinkle on top of smoothies
or cereal, and they also offer fiber and protein.
Number three, flaxseeds.
Even small servings of flaxseed
can deliver your daily requirement of omega-3s.
Since each tablespoon of flaxseed oil has 7.3 grams of ALA,
more than four times what an adult male requires in a day.
McGuire says a well ground or whole flaxseeds
don't have as much ALA as oil.
The seed is still the best choice,
as it is also a good source
of dietary fiber and phytochemicals.
The body also finds it easier to absorb the nutrients
from ground flaxseed.
Number four, brussels sprouts.
There are 135 milligrams of ALA
in 1/2 cup of cooked brussels sprouts.
As well as omega-3, brussels sprouts
are also a good source of vitamin C and vitamin K.
The latter is important for bone health and wound healing.
The body needs vitamin K to produce prothrombin,
a protein that helps the blood clot appropriately.
Number five, algae oil.
Marine algae oil is arguably the most effective source
of omega-3 for those on a plant-based diet.
A 2014 review found that algae oil supplements
resulted in significant increases in DHA in the blood.
Burnham says, "The body has to work hard to convert ALA
"to the usable form of EPA and DHA.
"If you consume processed foods or have poor overall health,
"I'd recommend a supplement like algae oil,
"that already has ALA converted."
Number six, wild rice.
Wild rice a low calorie and protein packed grass,
has nearly 500 milligrams of omega-3 in one cup.
It's also rich in fiber, B vitamins, zinc, and magnesium.
Magnesium is needed for the upkeep of muscle health,
including the heart.
It also assists in transmitting
electrical signals throughout the body.
Number seven, avocado oil.
Avocado oil has a high concentration of omega-3 fatty acids.
70% of avocado oil is oleic acid,
heart healthy, mono unsaturated omega-9 fatty acid.
Other plant oils like flaxseed oil and canola oil,
deliver good amounts of omega-3.
Both oils are also effective at lowering cholesterol.
Number eight, tofu.
100 grams of firm tofu offers 0.4 grams of ALA.
It's also a good plant-based source of protein,
as it contains all nine essential amino acids.
It also contains iron, calcium, magnesium,
copper, zinc, Vitamin B1.
Tofu is a classic vegan staple.
There are many dishes you can make with it.
If you scramble it, it even tastes like egg,
but unlike the latter it doesn't increase cholesterol.
According to sports nutritionist Matt Lovell,
eating it with vegetable soup
is one of the best combinations for your health.
He told fitness magazine Men's Health,
"This will provide flavor and extra nutrients
"without any salty preservative filled seasonings,
"that often cancel out the goodness found in the tofu."
Number nine, fortified drinks.
Vegan milk can be fortified with DHA.
So check the nutrition label before you purchase.
Hemp contains naturally occurring omega-3 fats.
So hemp milk is a useful way to obtain the fatty acids
added to breakfast cereals, smoothies,
coffee or in baking and cooking.
Since flax also contains omega-3s,
flax milk is a great option for those looking to boost
their fatty acid levels.
Good Karma's low calorie flax milk contains 1,200 milligrams
of omega-3 fatty acids, as well as calcium,
vitamin D and protein.
Number 10, kidney beans.
For 1/2 a cup, kidney beans contains 0.1 grams of ALA.
They're also a good source of protein,
and they're high in fiber too.
They're rich in lots of vitamins and minerals
including iron, copper, potassium, folate and vitamin K1.
Kidney beans are easy to add to your diet.
Include them in recipes for dishes like chili,
pasta and curry.
Number 11, seaweed.
Classified as a marine algae,
seaweed is a good source of omega-3.
It's also rich in vitamins and minerals,
including vitamin B12, vitamin E, folate, zinc and calcium.
On top of this, it's an excellent source of fiber,
according to Healthline.
How do you get omega-3s into your diet?
What's your favorite plant-based source?
Let us know in the comments below.
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