Not only vegan diets, but typical American diets in general are severely lacking in omega 3 fatty acids. These acids are essential for important processes in our body including brain development and preventing various mood disorders. How do we get our omega 3s without eating fish? Crazy talk right? No, not really. While there are a few vegan supplements that offer omega 3 fatty acids, in my opinion, it's much more fulfilling and less expensive to use whole foods. You have two easily accessible options, one is consuming a handful of raw walnuts and the other is consuming a tablespoon of freshly ground flax seeds. Do not heat either of these foods if they are going to be your sources of omega 3s since that will destroy these delicate fatty acids. Here's a yummy shake I came up with to get you covered:
1 c nondairy milk (soy,rice,nut milk, whatever)
1 TBS ground flax OR handful of raw walnuts
sprinkle of cinnamon
sprinkle of nutmeg
(if using unsweetened nondairy milk, consider adding one TBS of agave nectar or maple syrup)
Put all ingredients into a blender and you're covered for omega 3s! In fact, why not go all out and add whatever you have lying around and make a big, healthy smoothie for yourself?
Hint: I use a coffee grinder to grind my flax seeds, trust me, the fresher the grind, the better the nutritional value and taste!!