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#5 – Omega 3/6 for Vegans

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Omega-3 essential fatty acids (EFA’s) are necessary and healthy nutrients. They help regulate blood clotting, reduce inflammation, build cell membranes, and support overall cellular health. The body can’t synthesize these nutrients, so they have to come from our diet. Essential omega-3 nutrients can be found in animal products such as fish oil, grass-fed meats, eggs, and dairy products BUT you can also source them through plant-based foods.

raw vegan omega

The other omega that we need to be aware of is omega-6, which also comes from food. Too much consumption of omega-6 and a high imbalance in the ratio to omega-3 can promote a host of diseases such as cardiovascular disease, cancer, and inflammatory and autoimmune diseases. (1) I highly recommend making yourself aware of omega-3 and omega-6 so you can catch and correct any imbalance that you may be creating in your daily diet.

What We Should Aim For?

Our goal should be to lower our omega-6 to omega-3 essential fatty acids, a ratio to about 2:1 or 1:1 if possible.

To reduce your omega-6 intake, cut out processed foods and oils derived from corn, canola, soy, sunflower, and safflower. Increase your omega-3 intake with nuts, seeds, avocados, dark leafy greens, and extra virgin olive oil. I have put together a small list of foods that are rich in omegas but do note that foods can have a mix of both, it’s finding the right ratio. There is a LOT of scientific information out there, so I recommend that you do your research. It is always best to consult with your wellness practitioner to see if you need further supplementation. For those of you who are vegan, they do make vegan omega supplements.

Best Choices for Omega-3 Essential Fatty Acids

Nuts & Seeds

Healthy Fats:

Whole Foods:

Best Choices for Omega-6 Essential Fatty Acids

Nuts & Seeds

Healthy Fats


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