💡 Small mnemonic, which of the omegas you have to push especially: All good things come in 3. Although you take in less omega-3 overall, it is but also much harder to get than omega-6.
The best vegan omega-3 suppliers
So how do you get enough good fat without sitting at the table with a calculator? Integrate sufficient omega-3 in your meals. It's almost impossible to consume too much of it.
The top 3
Linseed oil: With around 57% omega-3 and only 16% omega-6, it's a lonely class!
Walnut oil: about 17% omega-3
Hemp oil: about 13% omega-3
These oils are ideal for salads or for refining dishes. Linseed oil is a bit a matter of taste, but it can be combined well. A dash of walnut or hemp oil gives the whole thing a wonderfully nutty aroma. There are also vegan linseed oils with added DHA from the alga schizochytrium sp. My favorite at the moment is the very mild Flaxseed Oil with DHA from Bruno Zimmer. But be careful: please only use in the cold kitchen. Rapeseed oil is ideal for frying. It is heat resistant and still contains 9% omega-3.
🌻 Better not: sunflower oil! Here the ratio of omega-6 to omega-3 is more than unfavorable at 20:1!
Linseed, hemp, chia and flax seeds can be sprinkled over muesli or used for baking. And not just for bread. There are delicious cake recipes with chia.
Walnuts, like the oil extracted from them, are excellent omega-3 suppliers. If you like to snack healthily, you should grab a nutcracker.
Overall, they have a very balanced spectrum of nutrients. Omega-3 is also part of it. In most vegan kitchens, tofu and soy milk have a permanent place anyway. Now you have one more reason to enjoy them.
Fat is probably the last thing you think of when it comes to greens. But even here there are some valuable omega-3 sources. The frontrunners include bright green vegetables such as kale, spinach, purslane, Brussels sprouts, green beans and avocado. A dash of linseed oil and you're on the right track.
🥄 Tip: If you want to get your dose of omega-3 first thing in the morning, simply mix two tablespoons of linseed oil into your muesli or smoothie!
Beautiful skin doesn't just come from the oils we apply externally. What we eat also plays an important role. The skin gets most of its nutrients from within. A nutrition rich in omega-3 fatty acids supports your skin optimally.
It is better protected from drying out.
It regenerates more efficiently and ages less quickly.
Inflammatory skin conditions can be alleviated.
If you eat vegan, pay attention to a balanced ratio of omega fatty acids! This promotes the conversion of alpha-linolenic acid (ALA) into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The latter are not found in plant-based omega-3 suppliers.
👉 Experts recommend omega-3 and -6 in a ratio of 1:4 to 1:6 to yourself to take.