The Importance of Omega-3, 6, & 9’s in a Vegan Diet

When it comes to a vegan diet, I need to be concerned with proteins, oils, minerals and vitamins to make sure that we are getting enough of each and in the correct balance.

Essential Fatty Acids (EFAs) get their name because our survival depends on them.

Essential fatty acids are the “good” fats we need. We get from eating cold water fish such as albacore tuna, sardines, Atlantic halibut and salmon, coho, pink and king salmon, Pacific and Atlantic herring, Atlantic mackerel, and lake trout.

However, being a vegan, fish isn’t an option.

So, I had to do more research and find that Omega 3s are also found in flax seeds and green leafy vegetables.

Omega 6s come from sunflower and sesame seeds and other seeds and nuts.

Omega 9s are non-essential because your body can produce it on its own from sugars and starches.

The Omega 9’s balance the 3’s and 6’s and allow them to work effectively.

List of Benefits:

  • Increase energy, performance and stamina.
  • Strengthen the immune system.
  • Lower most risk factors for cardiovascular disease.
  • Improve brain function: mood, intelligence , behavior and vision.
  • Aid in weight reduction.
  • Regulate organs and glands.
  • Speed recovery and healing.
  • Support healthy child development.
  • Improve digestion.
  • Decrease infection.
  • Keep bones strong.
  • Protect genetic material.
  • Ease PMS.
  • Produce beautiful skin, hair and nails.
  • My favorite Omega Oil is Udo’s Oil. This oil is clear by nature and has a nutty flavor to it.

    You can find this oil and other important information at Udo Erasmus’s Peace Website.

    Or in Health Food Stores, such as:

    Whole Foods

    Mothers Market and Kitchen

    Sprouts

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