.png)
Hot Topic Alert🚨 Does the vegan diet contain all the essential nutrients we need to thrive? This isn't a question I take lightly. Especially raising two plant-based kids, I want to make sure they're getting everything they need to grow into strong, healthy humans.
It's no secret that omega3s and omega-6s s are essential to the health of our bodies and that a few sources of these nutrients are fish and eggs... But, this doesn’t mean that you can’t get them from other places. For me, being vegan means being adventurous with food, incorporating new things into my diet and finding interesting ways to get the kids to eat healthy foods. I'd love to share with you some of my tips and tricks around getting enough essential fatty acids into my whole family's diet.
Firstly, what are essential fatty acids?
Omega-3 and omega-6 fatty acids are essential nutrients that the body needs to function properly. They’re essential, meaning we must get them exogenously (outside of our bodies), because our bodies don’t produce them on their own. They are found in many foods, including fish, nuts, and seeds. Omega-3 fatty acids are important for maintaining heart health, mental health, infant brain development, and preventing certain diseases, such as arthritis. Omega-6 fatty acids are necessary for proper growth and development, and play a role in a healthy immune system. The body needs both of these fatty acids to support optimal functioning overall.
Three of the most common types of omega-3 fatty acids are:
1) eicosapentaenoic acid (EPA), 2)docosahexaenoic acid (DHA), and 3) Alpha-linolenic acid (ALA). EPA and DHA are found mainly in fish, algae and seaweed, Sources of ALA include flaxseeds, walnuts, chia seeds, soybeans, and Brussels sprouts. Since our livers only convert about 15 % of the ALA consumed into EPA and DHA, it’s important to choose high quality sources of EPA and DHA through our diet and supplementation.
There are many benefits to getting omega 3s and 6s. For one, they can help improve our cardiovascular health by reducing inflammation and improving blood flow. Additionally, they can also improve our cognitive function and help reduce the risk of Alzheimer’s disease and dementia.
Omega-3 Versus Omega-6
Omega-3 fats are anti-inflammatory, while omega-6 fats are considered pro-inflammatory. This means that too many omega-6s in our diet can lead to inflammation and other inflammatory disease . The recommended ratio of omega-3 to omega-6 varies from 1:1 to 4:1 (the idea is to get more omega-3s than omega-6s). However the average Western diet is closer to 16:1!
This ratio skewed in favor of omega-6s instead of omega-3s is a major contributor to inflammation in the body. For most of us, getting enough omega-6 is not the problem. To find the optimal ratio we need to reduce our omega-6 intake (avoiding seed and vegetable oils like sunflower, soybean, and canola oil as much as possible) and increase our intake of omega 3’s!
So What Are The Best Sources Of Omega3s?
There are a few key things to remember when trying to increase your intake of omega-3 fatty acids as a vegan. The first is to focus on foods that are high in ALA, or alpha-linolenic acid. This is the plant-based form of omega-3 and can be found in abundance in certain oils, nuts, and seeds. Some of the best sources include flaxseed oil, chia seeds, and hemp seeds. Another way to ensure you’re getting adequate levels of omega-3s t is by taking an algae-based supplement.
I’d like to highlight:
- Walnuts
- Hemp seeds
- Chlorella
- Spirulina
Chlorella and spirulina are algae supplements that contain essential omegas, antioxidants and a host of other nutrients!
The reason I’ve highlighted these 4 ingredients is because it’s so easy to add these to your diet:
- Add chlorella and spirulina to your favorite smoothie recipe
- Sprinkle some roasted walnuts over a salad
- Mix in hemp or chia seeds with your overnight oats
It’s super easy to get the kids on board with this because chlorella and spirulina respectively bring a dark green and bright blue color to their smoothies. They love helping out and creating delicious looking and tasting smoothies! Healthy eating does not have to be boring… And getting creative with the kids is my way of showing this to them🥰
Have a wacky smoothie you’ve created? Tag me @daniellasdigest
Xx
D
