A vegan diet focuses on the consumption of plant-based products. Following a vegan diet can offer you multiple health benefits. It can help in weight loss, lower your blood sugar levels, reduce the risk of heart disease and much more. When following a vegan diet, it is essential to find the right replacement of foods that can help you achieve all the essential nutrients in the right quantity. Similarly, omega-3 fatty acids are usually found in animal-based foods. But it is extremely crucial to add an adequate amount of omega-3 fatty acids to your diet. Here are some sources of omega-3 you can add to your vegan diet.
Soumita Biswas who is a Chief Nutritionist at Aster RV Hospital says "While the vegan diet has been declared to be safe, there is a health risk if people do not find the right replacements for certain nutrients which they were otherwise obtaining from animal-based sources or dairy. Specific supplements can also be taken post consultation with a nutritionist. As long as the individual eats a balanced diet where they are getting all the required nutrients, it is safe."
How to increase your omega-3 intake when following a vegan diet
Importance of omega-3 fatty acids
Omega-3 fatty acids are beneficial to your mental health in several ways. According to studies, it can help you reduce the symptoms of depression and anxiety. These healthy fats also play a role in improving eye health. One of the popular health benefits of omega-3 fatty acids includes better heart function. Adding optimum levels of omega-3 fatty acids is linked with a reduced risk of heart disease as it helps in controlling risk factors such as high blood pressure, bad cholesterol levels, inflammation and others.
Also read: All About Vegan Diet
Omega-3 fatty acids can lower the risk of heart disease
Photo Credit: iStock
Vegan sources of omega-3 fatty acids
You can start by adding food sources of omega-3 fatty acids in optimum quantities. Some of the best food sources include- chia seeds, Brussels sprouts, walnuts, hemp seeds, flaxseeds, soybean oil and kidney beans.
Also read: Reasons Why You Should Add Protein-Rich Chickpeas To Your Plant-Based Diet
Daily requirement of omega-3 fatty acids
An adult male requires 1.6 grams of omega-3 daily while a female requires 1.1 grams daily.
You should take supplements of omega-3 fatty acids only when prescribed by an expert.
(Soumita Biswas is a Chief Nutritionist at Aster RV Hospital)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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