Fats keep our brain healthy. It helps our body produce hormones. The problem is, many fried and animal fats come at a high cost to health. The key is choosing the right types of fats to consume.
Omega fats can help fight off inflammation. It has been shown that foods containing these type of fats can relieve pain, improve heart health, improve brain health and neurological longevity, and even help prevent disease!
What is the difference between the omegas? Omega-3 fatty acids are an essential fatty acid, which means you need to get them in your diet. On the other hand, omega-6 and omega-9 fatty acids are monounsaturated and can be made in the body, making them non-essential fatty acids.
The word “not essential” means you can live without it, but it doesn’t mean that it is not healthy to consume. Foods high in omega-9 fatty acids are some of the healthiest you can imagine (for many reasons).
However, you need to be careful which diet supplements you buy. Omega supplements harvested from the sea can have devastating ecological effects. With this in mind, we’ve put together a full list of the best plant-based omega 3, 6, and 9.
Purity products Omega 3-6-9
Source: Purity Products Omega 3-6-9
Purity products Omega 3-6-9 come from 100% vegan and non-genetically modified products and are made from the best ingredients that are sourced in an environmentally friendly and sustainable manner. $ 14.20.
William said, “As a vegan, I am looking for a good, natural, non-animal source of omega fatty acids. I also like to order from Amazon, and the brand I usually buy was out of stock so I came across this one. I like this. It has all of the essential nutrients I want and it’s easy to swallow. I am very happy with the product and the seller who sells it and I would like to consider ordering it or other products in the future. ”
2. Naturelo One Daily multivitamin
Source: Naturelo One Daily Multivitamin
Naturelo One Daily Multivitamin is soy, gluten and GMO-free. 18.95.
Hung says, “Overall a great product, the sources appear to be natural and do not contain all of the fillers that a typical vitamin contains. However, do not allow the bottle to get wet even remotely. I had put mine in a bag that had a little water in it, and even though I had this container hand-tight, it got it and ruined a number of vitamins that made a little mess. Fortunately most of them were fine, will probably buy again. ”
3. Sports research flaxseed oil
Source: Sports Research Flaxseed Oil
Sports Research Flaxseed Oil is GMO-free and gluten-free. $ 19.95
Says one user, “I’ve been using this for a couple of weeks and I’ve seen a big change in my eyes. Pun intended. I had a severe case of dry eye and my doctor wanted me to use fish oil. I can’t stand fish oils so I tried it instead and noticed a huge difference. I only take one capsule. I took it 2-3 times a day and it was causing stomach upset and bleeding so I took a pill and everything is just fine like rain. “
4. Deva Vegan Hemp Oil
Source: Deva Vegan Hemp Oil
Deva Vegan hemp oil made from hemp oil. $ 12.85
Chad says, “It actually tastes really good. I just eat them off the pill. “
5. Sundown Naturals Omega 3-6-9
Source: Sundown Naturals Omega 3-6-9
Sundown Naturals Omega 3-6-9 is gluten-free. $ 11.08.
Brian says, “My cholesterol is a little higher than I’d like … not high, mind you – still within the normal range, but higher than I would like it to be. I spoke to my PCP and she suggested that I start supplementing with fish oil; I turned it down since I’m a vegetarian and she headed out to find a veg-friendly EFA supplement. I came across these, and while the gel caps are quite large, the dose is only one so it’s not that hassle of choking them off every day. “
6. Nature Made Triple Omega 3-6-9
Source: Nature Made Triple Omega 3-6-9
Nature Made Triple Omega 3-6-9 comes in a box of 2 for $ 49.99.
7. Ovega-3 vegetable omega-3
Source: Plant-based Ovega-3 Omega-3
Plant-based Ovega-3 Omega-3 is obtained from sustainable plant sources. $ 21.84.
Myra says, “Fish oil was very gross. I hated the way it tasted and smelled and it kept coming back all day. I tried these instead and they are much better. The capsule is quite large, but soft and easy to swallow. “
8. Omega-3 head
Source: Omega-3 Head
Testa Omega 3 comes from a non-genetically modified algae source, which is ideal for both vegans and vegetarians. $ 23.74.
Nathan Kelly Rice says, “I love this omega-3 supplement option. I was looking for an alternative to fish oils as they hurt my stomach. What I’ve learned from research is that there aren’t many options that have the same effects as fish oil on heart, brain, and eye health. “
9. Nested Naturals Vegan Omega-3
Source: Nested Naturals Vegan Omega-3
Nested Naturals Vegan Omega-3 is made from vegan algae oil. Your seaweed is grown sustainably on a farm instead of being harvested from the sea. $ 24.90.
F. Damian said, “I’m on my first bottle of this product and I couldn’t be happier. I’m not exclusively vegan, but I wanted to find an omega-3 product that was sourced more sustainably – and it is! It also doesn’t contain carrageenan which tells me the company pays attention to the details and quality of their product. “
10. Garden of Life Algae Omega 3
Source: Garden of Life Algae Omega 3
Garden of Life Omega 3 algae is a 64% concentrated omega-3 supplement. $ 27.49.
Andy says, “I was concerned about the reviews of a fish smell and I have to say there really isn’t any. The tablets are tiny compared to the fish oils I used to take. They are easy to take and I like them better than the liquid for ease of use. So far I am very satisfied with this product and will buy it again. Updated when gastro or other issues arise. 5 Stars!”
Omega rich recipes
Fortunately, plant-based foods are filled with omega-3 fats. So eat as many of these as you can so that you can reap the benefits. Here are 10 recipes from the Food Monster app to get you started, all fish-free and 100 percent delicious!
1. Blueberry Acai Super Smoothie
Source: Blueberry Acai Super Smoothie
Possibly one of the most overlooked sources of healthy omega-3 fats is acai berry. Whole fruit freezers contain the most omega-3 fatty acids (compared to powder), but even freeze-dried powders can offer some benefits. Acai smoothie bowls are all the rage these days and are a great way to increase the antioxidants and omega-3 fatty acids in your diet. Try Jennifer Strohmeyer’s Blueberry Acai Super Smoothie as a great way to start the day!
2. One-bowl oil-free flax pizza crust
Source: One-Bowl Oil-Free Flax Pizza Crust.
Flax is one of the best alternatives to flour because it’s a natural binding ingredient, has a hearty taste, and makes almost any baked good or cooked dish heartier and tastier (not to mention a good dose of fiber!). Skip those pizza crusts at the store by making Christa Clark’s One-Bowl Oil-Free Flax Pizza Crust. This gluten-free crust is rich, chewy, and can be mixed in a bowl before baking. No kneading, rolling, and you get a large dose of omega-3 fatty acids from the flax with every bite. Pizza perfection at its best!
3. Spring greens with walnut pesto and sprouts over pasta
Source: Spring greens with walnut pesto and sprouts over pasta
Pesto is a fun sauce to make all year round, but especially in spring when greener foods are enjoyed a little more often. Pesto, like the one in this recipe for Alena Grahn’s Spring Greens with walnut pesto and sprouts over pasta, is also easy to make healthier by using only the best fats like walnuts in place of the flammable options you’ll find in the restaurant shop. Try mixing walnuts in this creamy pesto sauce for a nice dose of omega-3 fats and a particularly satisfying taste!
We strongly recommend downloading the Food Monster app. It is available for both Android and iPhone and has free and paid versions. The app is loaded with thousands of allergy-friendly and vegan recipes / cooking tips, has hundreds of search filters and functions such as bookmarks, menus and more!
Main image: Shutterstock