I don't eat fish very often, so my very concerned mother said, "You're not getting enough omega-3s!" I assured her that this healthy fat is found in many other foods besides a tuna salad sandwich. If, like me, fish doesn't make it onto your plate regularly, you can easily obtain the recommended amount — 1.1 grams (1,100 mg) a day. Just make sure you're including these vegan foods in your diet.
- Flaxseed products: One tablespoon of whole flaxseeds has 2.3 grams, one tablespoon of ground flaxmeal has 1.6 grams, and one tablespoon of organic flaxseed oil has a whopping eight grams of omega-3s.
- One tablespoon of chia seeds sprinkled on your cereal or salad provides 2.5 grams of this healthy fat.
- Hemp products: Two tablespoons of creamy hemp seed butter offers 2.5 grams of omega-3s, and one cup of creamy Hempmilk contains 0.9 grams.
- Cooking oils: One tablespoon of canola oil offers 0.8 grams of omega-3s, while the same amount of olive oil may not have much, 0.1 grams, but if you cook with it often, the omega-3s will add up.
Keep reading to see the other vegan sources.
- Top your salad or oatmeal with 1/4 cup of walnuts and you'll obtain 0.6 grams of omega-3s.
- Snack on one cup of edamame (soybeans) and you're 0.6 grams closer to reaching your RDI.
- The one cup of kidney beans in your bowl of soup or rice and beans gives you 0.3 grams of omega-3s.
- Two cups of Silk DHA Omega-3 & Calcium soymilk in your morning cup of cereal offers 0.06 grams of omega-3s (from flax oil).