Omega-3 acids are widely recognized for having many healthy benefits, which makes them a regularly consumed supplement by many people. It’s known that omega-3 acids tend to come from fish oil, making some vegans and vegetarians keep away from it and deprive themselves of its benefits. But, what these people don’t know is that omega-3 can come from natural and eco-friendly sources as well and be just as healthy and beneficial for them. In this post, we’ll discover how we can benefit from natural omega-3, and where to find it.
What Are The Benefits of Omega-3?
You don’t have to hurt fish and the ocean’s population to get the nutrients you need! Natural plant-based omega-3 fatty acids, particularly alpha-linolenic acid (ALA), offer a wide variety of benefits for everyone, including vegan and vegetarian people. Here are some of the omega-3 benefits that we found worth sharing and mentioning.
Cognitive Functions:
Omega-3 acids are considered to be very beneficial for brain development and maintenance, especially DHA acids which are typically converted from ALA acids, as they happen to play a role in the support of cognitive functions and may support memory and concentration.
Hair and Nails:
Since the best Omega-3 supplement is one that can nourish hair from the ground up, its anti-inflammatory qualities can aid in both promoting hair growth and soothing and moisturizing an irritated or dry scalp. Dry and lifeless hair gets a natural boost of nourishment that can give your locks a shine by encouraging the production of scalp oils.
Inflammation Regulation:
Omega-3 acids have anti-inflammatory effects on the body. They may lessen persistent inflammation linked to a number of medical disorders by balancing the ratio of omega-3 to omega-6 fatty acids.
Joint Health:
People with joint pain and stiffness may get relief from omega-3 fatty acids. By reducing inflammation, omega-3 fatty acids can help treat the signs and symptoms of inflammatory joint conditions and promote better joint health.
Skin Health:
Because they promote moisture retention and a healthy lipid barrier, omega-3s help to keep skin healthy by lowering inflammation and dryness. This can lead to increased skin elasticity and a more youthful appearance.
Weight Management:
Because of their link to metabolic support, omega-3s may increase the efficiency of exercise and aid in weight management. They could assist in boosting fat oxidation, which might help people in reaching and keeping the healthy weight they’ve been going after. So, among the omega-3 benefits is that it can help you get the most out of your exercise.
Mood and Mental Health:
Because of their role in the function and regulation of neurotransmitters, omega-3s—EPA and DHA in particular—have been linked to enhanced mood, lower risk of depression, and better treatment of anxiety disorders.
What Are The Natural Sources of Omega-3?
There are plenty of natural sources that provide all the omega-3s you need without having to hurt the planet, and they would all be just as beneficial as the fatty acids you get from fish oil. Here are some of the available options for our vegan and vegetarian friends to consider.
Clary Sage:
Clary sage is a plant that has been used traditionally for both culinary and medicinal purposes. The essential oil that this plant produces from its leaves and blossoms is what makes it so popular. This essential oil has been linked to possible advantages for relaxation and stress relief and is frequently used in aromatherapy. In addition, clary sage seed oil naturally contains vitamin E, polyphenols, sterols, and the ideal ratio of Omega-3 to 6. If you’re considering taking this oil as a supplement, consider trying Naturesage products as they are considered one of the more well-known manufacturers of this oil.
Flaxseeds:
The oil extracted from the seeds of the flax plant contains 50–60% omega-3 fatty acids in the form of ALA acids. A good way to include these seeds in your diet is to grind them in a coffee grinder and add them to your oatmeal, yogurt, or smoothies in the morning for a nutty taste and an omega-3 boost. You can also add flaxseed oil to homemade salad dressings, but be careful not to heat it too much as this will eliminate the oil’s nutritional value.
Chia Seeds:
Chia seeds offer a wealth of nutritional advantages. They have a lot of fiber and omega-3 fatty acids. Chia offers roughly the same quantity of alpha-linolenic acid, or ALA acids that you can find in flaxseeds. For extra texture and nutrients, you may add dry chia seeds to your homemade energy bars, salads, and porridge. An additional choice is to soak two teaspoons of chia seeds in half a cup of water or plant-based milk to create a chia gel. Let it sit until it takes on the consistency of a gel, which should take at least 15 minutes. Once that’s done, you can mix the chia gel into smoothies or add it to a layer with fruit and yogurt for a healthy morning routine.
Final Thoughts:
Going vegan or vegetarian doesn’t mean that your options for nutrition are now limited! Mother nature has everything your body may need to maintain a healthy balance. Let us know in the comments where you get your omega-3s from and how you prepare them.
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