Omega 3 fats are essential to our health - they support our cell membranes, brain and heart health.
To get enough of these healthy fats, we have to get them from what we eat in our diet. For vegetarians and vegans, this can be a challenge as the first recommendation for omega 3’s is oily fish.
The
omega-3s in fish eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are ready for the body to use. However, when it is taken from a plant-based source, the body has to convert it from alpha-linolenic acid (ALA) to the active EPA and DHA.
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In short, omega 3’s from plant-based foods need to undergo a conversion process to make them useful which can often mean you get less active EPA and DHA than you would if you were consuming omega-3’s from foods such as fish.
So if you’re getting omega-3 fats from plant-based sources, an easy way to ensure your body is getting what it needs is to eat a diverse range of
omega-3 containing foods so there’s enough for your body to utilise. These foods include chia seeds, hemp seeds, chia seed oil, flaxseed oil and walnuts.
This sun-dried tomato and walnut pesto is a great place to start as walnuts are one of the highest plant-based sources of omega 3’s.
The pesto alone can be used across a variety of recipes making it a great recipe to have up your sleeve but tossed through pasta is my personal favourite.
As the pesto is quite rich, this recipe has been lightened up with grated zucchini through the pasta making it a simple, healthy meal that is packed full of nutrition.