Get the nutrients you need from plant based Omega 3

Omega 3 fatty acids play an essential role in keeping your heart and brain healthy. And not only that. Omega 3 fatty acids help to reduce inflammation and regulate your blood sugar. They also help reduce risks of autoimmune and mood disorders.

However, your body does not produce these nutrients itself, so for optimal health it is better to ensure that you get enough fatty acids through your diet.

Fatty fish such as salmon, mackerel, herring and tuna are often touted as the best sources of essential fatty acids. But if you're following or transitioning to a plant-based diet, you'll want to replace it with vegan alternatives. While alternatives do exist, you may have heard that vegan sources of fatty acids cannot compete with their animal counterparts and that this puts vegans at risk of nutritional deficiencies. But this is not quite right…

There are two types of Omega 3 fatty acids: Long-chain fatty acids (EPA and DHA) and short-chain fatty acids (ALA). EPA and DHA usually have an animal origin. ALA comes from plant sources.

You need both Omega 3 fatty acids (so both EPA and DHA and ALA) to stay healthy.

If you eat according to a vegan lifestyle, it is obvious that you will develop a shortage of EPA and DHA. Fortunately, your body converts ALA acids into DHA and EPA acids anyway. So as long as you get enough ALAs you're fine.

According to current guidelines, the recommended daily allowance (RDA) is 1.6 grams for men and 1.1 grams for women.

So it might be useful to know what the best sources of vegan Omega 3 acids are.

The best vegan sources of Omega-3 fatty acids are:

• Chia seeds. While all seeds contain Omega 3 fatty acids, these top the list with 5 grams per 28 gram serving. In fact, a 28-gram serving is enough to meet and exceed the recommended daily intake of Omega-3. Flaxseed and hemp seed are also excellent options.

• Nuts, especially walnuts, contain about 2.6 grams per 28 grams (a handful).

• Seaweed and algae deserve a special mention because they are the only plant ingredients that contain long-chain fatty acids.

• Vegetable oils. Such as coconut oil, canola oil and soybean oil, as well as other lesser-known alternatives such as algae oil (derived from algae) and perilla oil.

• Leafy and cruciferous vegetables, such as kale, Brussels sprouts, spinach and broccoli.

• Edamame and kidney beans, which are also rich in fiber and vegan proteins.

As you can see, there is no shortage of options when it comes to getting the Omega 3 acids your body needs from plant sources. If you follow a balanced plant-based diet, it's easy to get the right amount.

At Superfoodguru, we've made sure our products help you reach the recommended daily intake of vegan Omega 3 and vegan protein. For example, our Combiboxes contain bliss balls and ginger shots packed with seeds, nuts and organic vegetable oils.