Essential vegan omega sources in African diets
What's the story
Even as a vegan in Africa, you can still get plenty of nutrients from your diet, including those important omega fatty acids that your body needs for heart and brain health, and to reduce inflammation.
This article features the best vegan sources of omegas in African diets - you won't need any animal products to keep your diet balanced and healthy.
Flaxseeds
Flaxseeds: A powerhouse of omega-3
Flaxseeds are packed with alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
A single tablespoon of ground flaxseeds provides a whopping 1.6 grams of ALA, making it a perfect supplement to a vegan diet.
In countries across Africa, flaxseeds are traditionally used to fortify porridges, breads, and smoothies. Their nutty flavor not only adds a delicious dimension but also supercharges the nutritional content of meals.
Walnuts
Walnuts: More than just a snack
Walnuts are a great source of ALA omega-3 fats.
Just a handful (about 28 grams) delivers a whopping 2.5 grams of ALA.
In Africa, walnuts are a common ingredient in meals, added for a bit of crunch or as a nutritious snack on their own.
You can add them to salads, use them in baking, or eat them raw for a health boost.
Chia seeds
Chia seeds: Small but mighty
Small but mighty, chia seeds are a nutritional powerhouse for omega-3 fatty acids. Just two tablespoons provide a whopping four grams of ALA.
Plus, they're super versatile! You can easily incorporate them into your favorite African meals by adding them to puddings or sprinkling them over salads for a nutrient boost without a strong change in flavor.
Hemp seeds
Hemp seeds: A complete protein source
Hemp seeds provide not only crucial fatty acids, including gamma-linolenic acid (GLA) but also all nine essential amino acids, making them an ideal complete protein source for vegans.
Just three tablespoons deliver a healthy two grams of omega-3 fats and a substantial 10 grams of protein.
Their subtle, nutty flavor pairs well with both sweet and savory dishes in African cuisine.
Brussel sprouts
Brussel sprouts: The veggie with benefits
Although not a traditional part of African diets, Brussels sprouts have become increasingly popular across the continent for their impressive nutrient profile, including a decent amount of ALA omega-3 fats.
Half a cup cooked offers approximately 0.135 grams, helping to meet your daily needs while also providing an abundance of vitamins K and C, among other nutrients.