Omega-3 are essential fatty acids needed by the body. Also known as polyunsaturated fatty acids, omega-3 helps in brain function, growth and development of your body, including your retina and cell membranes. This fatty acid helps to reduce the risk of heart disease, cancer, arthritis, inflammation, blood clotting, cholesterol, and improves artery flexibility. However, your body cannot manufacture them, so it is important to seek out food sources rich in omega-3. A few sources for omega-3 are plants and nut oils. Consume walnuts, canola oil, hemp oil, Earth Balance with omega-3, tofu, soybeans and flaxseeds (grind up to use in smoothies and soups, or sprinkle on salads, cereal and dairy free ice cream). Flax is also rich in protein, lignans, potassium, magnesium and boron which is good for cancer prevention.
Daily recommended for vegan adults is 2.2-3.3 g, which you can easily get in 1 tsp of flaxseed oil (do not bake with this oil, use cold. OK to put on warm food. Keep refrigerated). Ifyou take a supplement, make sure it is free of animal and fish oils. Try this vegetarian and vegan brand made from marine plant sources. Order here
One of my favorite healthy dessert recipes is throwing together a scoop of Purely Decadent vanilla soy ice cream, a sprinkle of ground flax seed (omega-3, 6 & 9) and a sprinkle of salted sunflower seeds. Or, try the blueberry muffin recipe with ground flax seed.
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