5 Plant-Based Foods Rich in Omega-3 Fatty Acids to Eat During Pregnancy
Hello, wonderful moms-to-be! I’m Jodi Graves, a clinical nutritionist and proud owner of Michigan Family Doulas. During pregnancy, ensuring you and your baby are getting the right nutrients is absolutely essential. One of the key nutrients you need is omega-3 fatty acids, which play a crucial role in the development of your baby’s brain and eyes. Today, I’m excited to share five plant-based foods rich in omega-3s that you can easily incorporate into your diet.
1. Walnuts
Walnuts are a fantastic source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Just a handful of walnuts (about 1 ounce or 28 grams) provides around 2.5 grams of ALA. They’re also packed with antioxidants and vitamins that support overall health. You can enjoy walnuts as a snack, sprinkle them over salads, or add them to your morning oatmeal.
2. Chia Seeds
Chia seeds are tiny powerhouses when it comes to omega-3s. A 1-ounce (28 grams) serving of chia seeds contains approximately 5 grams of ALA. They are also high in fiber and can help with digestion. You can mix chia seeds into yogurt, smoothies, or even make chia pudding for a delicious and nutritious treat. Try this chia seed pudding recipe!
3. Hemp Hearts
Hemp hearts are another excellent plant-based source of omega-3 fatty acids. Just 3 tablespoons of hemp hearts provide around 2 grams of ALA. These seeds are also rich in protein and essential minerals like magnesium and iron. You can sprinkle hemp hearts on top of cereals, salads, or blend them into your favorite smoothie.
4. Edamame
Edamame, or young soybeans, are not only a good source of omega-3s but also provide a healthy dose of protein. A 1-cup serving of cooked edamame contains about 0.28 grams of ALA. Edamame can be enjoyed as a snack, added to salads, or included in stir-fries for a nutritious boost.
5. Flaxseeds
Flaxseeds are well-known for their high omega-3 content. One tablespoon of ground flaxseeds contains about 1.6 grams of ALA. It’s important to consume them ground, as whole flaxseeds pass through the digestive system without providing their full benefits. You can add ground flaxseeds to smoothies, baked goods, or sprinkle them over your cereal.
Bonus: Algae
For those looking for an extra boost of omega-3s, algae-based supplements can be a great option. Algae are a direct source of DHA and EPA, the types of omega-3s that are most beneficial for brain health. Algae supplements are also a fantastic option for vegans and vegetarians who may not get enough DHA and EPA from their diet alone.
Incorporating these plant-based foods into your diet can help ensure you and your baby are getting the omega-3 fatty acids you need during pregnancy. Now, go add some to your shopping list! Here’s to a healthy and happy pregnancy! Find more of my pregnancy and postpartum nutrition tips and recipes here!
