Omega 3 and Omega 6 in Vegan Food

Posted on Updated on 10 August, 2018

We all well aware of health effects of essential fatty acids and even many health research claims that human body needs composition of Omega 3 and Omega 6 in fatty acid for many body functions in the appropriate amount. Despite Vitamins, Minerals, Fats, Proteins and Carbohydrates, and Dietary Fibre, Essential fatty acids play a vital role and have its own importance.

In fact, many health studies found that human body is itself that capable of making its own other kinds of fatty acids but not in the case of Omega 3 (Alpha-Linolenic Acid- ALA) and Omega 6 (Linoleic Acid- LA). So we need it via enriched balance diet. These polyunsaturated fats usually are found in seafood and types of marine species. Apart from helping with many health benefits Omega 3 and Omega 6 also helps in boosting mood and energy.

Moreover, non-vegan diet and seafood like fishes and other marine species are considered as rich sources of essential fatty acids, what if one is vegetarian. Well, today we are mentioning a perfect solution to have such essential fatty acids via vegan ingredients to complete the nutritive value of the human body. The availability of Omega 3 and Omega 6 in vegan food are:

Chia Seeds

chia seeds

These are well known as inherited with many healthy ingredients such as fiber, protein, carbohydrates, omega 3 (ALA), vitamins and minerals. These are also rich in antioxidants and anti-inflammatory properties. This organic resource helps in controlling many diseases such as blood pressure, chronic issues and more. Chia seeds can be used in pudding, smoothies, salads, yogurt, etc.

Brussels Sprouts

Brussels Sprouts

These organic sprouts are rich in vitamins (K, C) and minerals, dietary fiber, essential fatty acids (Omega 3 and Omega 6). Brussels sprouts are excellently nutritious ingredients which lower the risk of heart diseases, cancers, inflammation. The antioxidant and anti-inflammatory levels help in maintaining blood pressure and sugar as well. These can be used in roasted, steamed, stir-fried as the add-on in other healthy meals.

 Algal Oil


This is a particular type of oil infused out of algae, which is a super rich resource of EPA and DHA. Algal oil is also inherited with anti-inflammatory and antioxidant agents which helps in regulating many healthy benefits. This oil is the new source in vegan omega and fatty acids foods which provide health to brain, eyes, heart, blood pressure, pregnancy, AIDS and more. Algal oil is also considered equivalent to seafood nutritional value. Oil drops can be the part of salads, smoothies, and healthy drinks.

Hemp Seeds

hemp seeds

Hemp seeds are enriched with proteins, dietary fiber, vitamins, minerals, fatty acids ( Omega 3, Omega 6, Omega 9 and GLA), amino acids and more. These seeds also contain 30 percent of the oil. Hemp seeds are well known with the bundle of health benefits. It helps in curing blood clots, blood pressure, heart attacks, joint pains, breast pain, diabetes, obesity, sclerosis, premenstrual problems, arthritis, and skin allergies as well. Hemp seeds can be consumed in smoothies, yogurt or snack combined with other nuts and seeds.


walnuts shell powder

Well, these nutty flavored walnuts as flourished with many health properties that benefit in preventing and curing of various diseases. Walnuts are rich in fiber, fats, proteins, carbohydrates, minerals, and vitamins. These are loaded with essential fatty acids such as Omega 3, Omega 6 and also Omega 9. walnuts are best sources for brain and memory health. It also prevents Alzheimer, anxiety, heart health, gallstone problem, bone health, and epilepsy. Walnuts can be consumed with or without adding of other food. This is one of the best pass time snacks that provide health as well. It can be used roasted too in smoothies, cakes, muffins, salads and more.


flax seed

These are considered as the superb powerhouse with the potent amount of dietary fiber, proteins, minerals, etc. Flaxseeds and its extracted oil both are equally healthy for blood pressure, cholesterol, skin, hairs, inflammation, hyperlipidemia, celiac diseases and cancer. These can add flavor to salads, soups, oatmeal, whole grain cereals, etc.

Perilla Oil


This oil is extracted from perilla seeds which are the regular part of Korean cuisines as a cooking oil substitute. Despite being the part of the flavor, this oil is also excellent with Omega 3, 6, polyunsaturated fat, monounsaturated fat. Perilla oil aids hair and scalp health, skin problems. It also lowers the risk of the growth of cancer cells, helps respiratory issues, promotes heart health, and even boost mood. Among many health benefits, it also helps in kidney, brain, and inflammation. In fact, many studies also claim that perilla oil also relief in pain-related to premenstrual syndrome.

Canola Oil


The history of canola oil is something which makes it weird and worst, but actually, it is a healthy oil.  When many Canadian health scientists worked to make industrial rapeseed oil into an edible oil than called canola oil, (Canada Oil, Low Acid). Canola oil is inherited with low nutrients but yet a healthy substitute these days. It contains polyunsaturated fatty acids (Omega 3 and Omega 6), (PUFA) monounsaturated fats (MUFA). This oil can be used in salad dressing and cooking.

Seaweed (Spirulina)

seaweed or kelp

Seaweed is one of the favorite snacky appetizers for people globally and is the only reason for marine species to get the massive amount of Omega 3 and other essential fatty acids. Seaweeds are a powerhouse superfood of omega 3, omega 6 and omega 9. This is part of many cuisines such as in China, Wales, Britain, Japan, Korea and other Asian nations as well. Seaweed is used in many forms, like powder, dried or even roasted herb. It is consumed as starter, salads, soups, smoothies and more.

Seaweed is also enriched with vitamins such as A, C, D, E and B family.  This is also nourished with minerals like magnesium, calcium, potassium, iron, and copper. Seaweed works in favor of many health problems but also need precautions before consumption. A caution and recommendation are mandatory before gulping seaweed. It is an excellent resource for dietary fiber, antioxidants, and anti-inflammatory levels.

 Tofu (Soya Paneer)


The vegan soy food is rich in essential fatty acids (Omega 3 and Omega 6 both). Despite this, it also contains minerals (copper, calcium, selenium, iron, phosphorus magnesium, zinc), vitamin B1, proteins, and all essential eight amino acids. This can be taken as in smoothies, like a roasted or grilled snack, with vegetables, miso soup, and more.

Mustard Oil

mustard plant

Mustard oil is one of the oldest and pure forms of oil with many of the health benefits. It is potent in polyunsaturated and monounsaturated fats. This oil is the part of ancient cooking but now is also used as mustard oil dressing in salads. Mustard oil is excellent in Omega 3, Omega 6, vitamin E, antioxidants and commonly found in stores. This cooking oil helps in lowering cholesterol, blood pressure problems. It also works in regulating metabolism, immunity, and improves digestion problems. Even though this mustard oil is also suitable for skin and hair health.



Beans, legumes are also good organic food inherited with omega3, omega 6 and other vitamins and minerals. These are also rich in proteins and fiber. Plant-based food beans, seeds, legumes help to cure and care for many health problems like blood pressure, strokes, diabetes, cancer, kidney stones, etc. Navy beans, kidney beans, urad beans, moong beans, etc. They somehow contain less amount of Omega but in right level so can be listed in essential fatty acid vegan sources.

Winter Squash

winter squash

Well, this juicy fruit is one of the excellent sources of Omega 3 and Omega 6. winter squash is also more productive in dietary fiber, Vitamin A, Vitamin C, Vitamin B6, thiamine, beta-carotene, alpha-carotene, minerals (calcium, iron, magnesium, potassium, manganese). The other varieties of similar and familiar squashes are acorn squash, pumpkins, and butternut squash.

Green Leafy Vegetables

leafy greens

Dark and green leafy vegetables are boons for health as they are rich in favorable healthy ingredients and properties. These can be eaten as raw in salads even can be consumed in fried, roasted stewed or other forms. These are rich in vitamins, minerals, dietary fiber, essential amino acids, fatty acids (Omega 6 and Omega 3). Green leafy vegetables include kale, grape leaves, collards, broccoli rape, lettuce, spinach, cabbages, cauliflowers and more.



Well, berries are well known with antioxidant, anti-inflammatory and anti-aging property ingredients with fiber, vitamins, and minerals. These are also good in Omega 3 and Omega 6, and other fatty acids compositions. Berries like strawberries, raspberries, blackberries, blueberries are not only great appetizers but are more abundant sources of health. Honeydew melon and mangoes are also good sources of fatty acids and other kinds of vitamins and minerals that are necessary for human health.

Wild Rice

This is one of the staple vegan food for vegetarians as are good in proteins, carbohydrates, dietary fiber, minerals (zinc, magnesium, sodium, phosphorus, manganese), and Omega 3, Omega 6 too.

Herbs and Spices

Herbs and spices are always the add-ons in cuisines all over the world. They are essential as works as a tastemaker of food on the one hand and are excellent sources of minerals, vitamins, fiber and omega 3 and 6. Herbs and spices such as oregano, marjoram, tarragon and more. These are full of aroma, taste, and flavor that boost the flavor of the actual food in melting manner.