A diet rich in Omega 3 is essential for maintaining cell membranes, regulating metabolism, reducing inflammation and keeping skin, hair and nails healthy.
To meet the ALA recommendations for vegans, you must eat at least one heaped tablespoon of chia seeds, ground flaxseed, hemp seeds or six walnut halves daily.
Some experts suggest that vegans should eat double the recommended amount of ALA, as the conversion of ALA to EPA and DHA can be affected by high intake of Omega 6 and saturated fat, alcohol, smoking, genetics, age and certain health conditions.
One way to become consistent with consuming Omega 3-rich foods on a plant-based diet is by adding them to our daily smoothie! I’m a massive fan of having a smoothie for breakfast, and my Omega 3 Protein Smoothie is packed with healthy fats and other vital nutrients.
In fact, this particular smoothie provides more than double the daily requirement for Omega 3! In addition, this smoothie is under 500 kcal and contains a good amount of protein, making it a great breakfast option.
You’ll need frozen blueberries, a banana, watercress, flaxseed, walnuts, pea protein (or any protein you choice) and almond milk. Blueberries and a banana will bring delicate sweet notes to the smoothie, overpowering the taste of watercress and other ingredients.
Watercress is a leafy powerhouse packed with Calcium, Vitamin C, Folate, Vitamin E, Vitamin K, beta-carotene and more! I love adding it to all my smoothies; it blends nicely and tastes mild. If you don’t have access to watercress, you can use spinach instead.
Flaxseed and walnuts are the key ingredients in this smoothie, as they provide an abundance of Omega 3. If you don’t take Omega 3 supplements on a vegan diet, you should seriously consider making these two beauty foods a part of your daily nutrition.
Diet rich in healthy fats helps prevent skin dryness to maintain healthy and hydrated skin!
Omega 3 Protein Smoothie
- 1 blender
- 1 banana frozen
- 1 cup blueberries frozen
- 1 tbsp flaxseed
- 1 tbso walnuts
- 50 g watercress
- 1 cup almond milk
- 30 g pea protein
- Add all the ingredients to a blender and blend until smooth. Serve immediately.