Vegetarian sources of omega-3 

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Vegetarian sources of omega-3 –

**  Seaweed and algae

Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits.

Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups

There are many ways to include these foods in the diet. For example:

• Nori is the seaweed that most people use to wrap around sushi.
• Seaweed is a tasty, crispy snack.
• Chlorella and spirulina make a healthful addition to smoothies or oatmeal.

Seaweed is also rich in protein, and it may have antidiabetic, antioxidant, and antihypertensive properties.

**   Whole Chia seeds – Ground (Oxidation)

Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.

Chia seeds contain 5.055 g of ALA per 1-oz serving.

**  Hemp seeds Whole & NOT GROUND (Oxidation)

Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp).

They are also rich in many nutrients, including:

• protein
• magnesium
• iron
• zinc

Research suggests that hemp seeds are good for a person’s heart, digestion, and skin.

WHOLE Hemp seeds (not ground) are slightly sweet and make an excellent addition to granola, oats, snack bars, salads, and smoothies.

11. Avoid Flaxseeds- Cash crop GMO – Avoid until GMO is Banned in US!

**  Heritage Flaxseeds contain 6.703 g of ALA per tbsp. Flaxseeds are one of the most healthful seeds that people can eat. They are rich in many nutrients, including:

Flaxseeds have become a ‘cash crop’ & NOW ARE GMO! AVOID UNTIL US BANS GMO!

• fiber
• protein
• magnesium
• manganese

These seeds may reduce blood pressure and improve heart health.

As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement. It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad.

Avoid Flaxseeds -cash crop & highly GMO

**   Raw & Soaked Walnuts (All Raw-Soaked Nuts -Variety) PEANUTS – Raw & Soaked (NOT ROASTED Omega 3 changes to omega6 )

Walnuts contain 3.346 g of ALA per cup.

These raw, soaked nuts are a great source of healthful fats, including ALA omega-3 fatty acids.

Soaking will remove the seed locks & lectins – Making them ‘CLEAN’  –

CAFO-GMO ‘ROASTS’ –  (removing the Omega 3) & Grinds them & leaves them on the food – MAKING THEM DISEASE-CAUSING!

People can enjoy raw walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish.

**  Edamame ‘Modern’ is GMO –

Avoid – UNTIL US BANS GMO or source from Japan!

A half-cup of frozen edamame (from Japan) beans contains 0.28 g of ALA.

GMO Edamame beans are immature soybeans that are particularly popular in Japan – In America Soy is GMO & not Bio-Available for the Brain~ They are not only rich in omega-3s but are a great source of plant-based protein.

Boiled or steamed edamame beans (from Japan -NOT AMERICA) work well in a salad or as a side dish.

**   All Beans Lentils, Brussel Sprouts & Avocado-dry rehydrated – (Instant Pot or canned with packing rinsed)

2. Peas. …
3. Kidney Beans. …
4. Black Beans. …
5. Soybeans. .cash crop- now GMO Avoid until US bans..
6. Pinto Beans. …
7. Navy Beans.

Chickpeas. Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

More items…•Dec 1, 2017

The 9 Healthiest Beans and Legumes You Can Eat – Healthline

https://www.healthline.com/nutrition/healthiest-beans-legumes

Kidney beans – Toxicity. Raw kidney beans contain relatively high amounts of phytohemagglutinin, and thus are more toxic than most other bean varieties if not pre-soaked and subsequently heated to the boiling point for at least 10 minutes. … Canned red kidney beans, though, are safe to use immediately with the packing rinsed.

Kidney bean – Wikipedia

Kidney Beans contain 0.10 g of ALA per half-cup.

Beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with ANCIENT GRAINS

15. AVOID GMO Soybean oil (INFLAMMATORY) SOURCE FROM JAPAN- NOT AMERICAN GMO!

Soybean oil contains 0.923 g of ALA per tbsp.

Soybeans are popular legumes from Asia (GMO banned). Many people use soybean oil for cooking.

The oil is also a good source of:

• riboflavin
• magnesium
• potassium
• folate
• vitamin K

Avoid – Omega-3 supplements – Omega 3 is unstable quickly converts to Inflammatory Omega 6 (Body food only) & NO PROTEIN!!

Omega-3 supplements –‘Dinosaur Drops!

NOT  regulation – Mostly Excess & Omega 3 quickly converts to Omega 6 (Inflammatory – Excess Body only food).

They what was once thought healthy for the heart & CNS become an INFLAMMATORY BURDEN working against healing!

People who cannot meet their omega-3 dietary requirements – should try harder to find reliable Omega 3 foods, Supplements lack Macro & Micronutrients, Vitamins & Minerals Phytochemicals & Fiber.

There are several types of omega-3 supplement to avoid: including:

• AVOID Fish oil: Fish oil is the most common omega-3 supplement, and it offers the highest available dose. Fish oil supplements include both DHA and EPA.
• Cod liver oil: Cod liver oil is rich not only in DHA and EPA omega-3s but also in vitamins A and D.
• Krill oil: Krill oil is another seafood oil that is rich in DHA and EPA.
• Algae oil: For people following a vegetarian or vegan diet, algae oils are an excellent source of omega-3s. However, they contain a lower dose than most fish oil supplements, so people may need to take more of them. There are also fewer brands, and they may be more expensive. Some brands include only DHA, but a brand with both DHA and EPA will be more beneficial.
• ALA supplements: Now GMO-Flaxseed, chia seed, and hemp seed supplements contain only the plant-based omega-3 ALA, which is not sufficient on its own. The seeds also contain omega-6 fatty acids, which can be inflammatory. This means that these supplements do not contribute to a healthy balance of omega-3 and omega-6 in the body. Although ALA supplements are not a substitute for fish or algae oil, they can be an excellent additional supplement to include in the diet.

The amount of omega-3 in each of these supplements depends on the type of supplement and the specific brand.

Certain plant-based supplements, such as some algae and ALA supplements, include gelatin and are not suitable for vegetarians and vegans. Always read the label carefully.

d limit their consumption of foods high in omega-**  (EXCESS OMEGA 6 –  INFLAMMATORY)

Foods that are typically high in omega-6 fatty acids include processed foods, tofu, nuts, seeds, and meat.

A variety of Wild caught Fish, vegetarian, and vegan sources can help people increase their omega-3 intake – without omega-3 supplements.

It is essential to include all three main types of omega-3 in the diet and to keep the omega-3 and omega-6 ratio in balance.

Fish sources of omega-3

Fatty, oily fish is an excellent source of DHA and EPA, which are two key types of omega-3 fatty acid.

The following types of Wild caught fish (not farmed – fed GMO) are some of the best sources of these fatty acids. For each fish below, the serving size is 3 ounces (oz):

In St Louis, Seafood City (Olive) & World Market (Promenade Center) Have Soy products from Japan & other countries that Ban GMO!

**  Mackerel-

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Omega-3 fatty acids have many health benefits.

Mackerel is a small, fatty fish that people commonly eat smoked, often for breakfast.

A serving of mackerel contains: 

• 0.59 g of DHA
• 0.43 g of EPA

Along with omega-3s, mackerel is rich in selenium and vitamin B-12.

**   Wild caught Salmon & ALL FISH  (Not farmed & fed GMO) – Salmon is one of the most popular and highly nutritious types of fish available. There are several differences between wild and farmed salmon, including some variations in the omega-3 content.

One serving of farmed salmon contains:

• 1.24 g of DHA
• 0.59 g of EPA

One serving of wild salmon contains:

• 1.22 g of DHA
• 0.35 g of EPA

Wild Salmon also contains high levels of protein, magnesium, potassium, selenium, and B vitamins.

Learn more about the differences between wild and farmed salmon here.

**   Seabass ‘Wild caught’

Seabass is a popular Japanese fish.

One serving of seabass contains:

• 0.47 g of DHA
• 0.18 g of EPA

Seabass also provides protein and selenium.

**  Oysters – Fresh or canned (with packing rinse off) 

Oysters are a favorite shellfish that restaurants tend to serve as an appetizer or snack. Unlike many other seafood sources, oysters contain all three major classes of omega-3s.

One serving of oysters contains:

• 0.14 g of ALA
• 0.23 g of DHA
• 0.30 g of EPA

Oysters are also rich in zinc and vitamin B-12.

**  Sardines (water packed – PACKING RINSED OFF) – Sardines are a small, oily fish that people can buy in cans and eat as a snack or appetizer.

One serving of canned sardines contains:

• 0.74 g of DHA
• 0.45 g of EPA

Sardines – a good source of selenium and vitamins B-12 and D.

**   Shrimp – Wild caught – (Not farmed) & Unless fed with seaweed & Non-GMO feed .not regulated – who knows?

People around the world eat shrimp as both an appetizer and a component of many meals.

One serving of shrimp contains:

• 0.12 g of DHA
• 0.12 g of EPA

Shrimp is also rich in protein and potassium.

**   Trout (Not farmed & Fed American GMO)

WILD Rainbow trout are among the most popular and healthful types of fish – but not from a stream that is stocked by FARMED FISH!

One serving of trout contains:

• 0.44 g of DHA
• 0.40 g of EPA

In addition to omega-3s, trout is a good source of protein, potassium, and vitamin D.