Eating a vegan diet can help you maintain a healthy weight


  • Vegan eating can help you promote heart health
  • Do not forget to add nuts to the diet you have started
  • Eating a vegan diet can help you lower blood sugar levels

A vegan diet focuses on consuming plant-based products. A vegan diet can offer you several health benefits. It can help with weight loss, lower blood sugar levels, reduce your risk of heart disease, and much more. When following a vegan diet, it is important to find the right food substitute that will allow you to get all the essential nutrients in the right amounts. Similarly, omega-3 fatty acids are usually found in animal foods. However, it is extremely important that you add adequate amounts of omega-3 fatty acids to your diet. Here are some sources of omega-3s to add to your vegan diet.

Soumita Biswas, Chief Nutritionist at Aster RV Hospital, says, “Although the vegan diet has been classified as safe, there is a health risk if people fail to find the right substitutes for certain nutrients otherwise obtained from animal sources or dairy products. Specific dietary supplements can can also be taken after consultation with a nutritionist. As long as the individual has a balanced diet and receives all the necessary nutrients, this is safe.

How to increase your omega-3 intake by following a vegan diet

Importance of omega-3 fatty acids

Omega-3 fatty acids are beneficial to your mental health in several ways. According to studies, it can help you reduce symptoms of depression and anxiety. These healthy fats also play a role in improving eye health. One of the popular health benefits of omega-3 fatty acids is better heart function. Adding optimal omega-3 fatty acids has been linked to a reduced risk of heart disease as it helps control risk factors like high blood pressure, bad cholesterol, inflammation, and others.

Also read: Everything about vegan nutrition

Omega-3 fatty acids can lower the risk of heart disease
Photo credit: iStock

Vegan sources of omega-3 fatty acids

You can start by adding food sources of omega-3 fatty acids in optimal amounts. Some of the best food sources are chia seeds, Brussels sprouts, walnuts, hemp seeds, flax seeds, soybean oil, and kidney beans.

Also Read: Reasons Why You Should Add High Protein Chickpeas To Your Plant-Based Diet

Daily need for omega-3 fatty acids

An adult man needs 1.6 grams of omega-3s daily, while a woman needs 1.1 grams daily.

You should only take omega-3 fatty acid supplements if prescribed by an expert.

(Soumita Biswas is Chief Nutritionist at Aster RV Hospital)

Disclaimer: This content, including advice, contains general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.


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