Friday, February 22, 2013

Vegan & Pregnant: How to Get Your DHA

You are vegan and pregnant and want to get your DHA on? No problem, here are some great sources of omega 3's and tips on how I do it.

Some sources of vegan omega 3 fatty acids are: flax seeds and flax oil, blue algae, walnuts, canola oil, soybean, wheat germ, and chia seeds. Most plant-based sources of omega 3's are ALA. The ALA sources are turned into EPA and subsequently DHA, by your body. Basically, your body will do what is right for your body and your baby. Our bodies are pretty smart. Impressive right?

Here are some sneaky foods that slip in omega 3's. You probably eat a lot of omegas without even realizing it...

Vegan Smart Balance products such as their Light spread and Peanut Butters are good sources of omega 3's.

Nature's Path makes it easy to get your omegas. Just slather on some vegan buttery spread and pure maple syrup to their Chia Plus Waffles and you are loading up on DHA in a delicious way!

If you don't eat enough of the food sources that contain omega fatty acids or simply don't like those foods, you may also choose to pop a vegan omega 3 DHA supplement. DEVA brand makes one.

As you can see, it is easy to include omega 3's in any meal. If your lunch includes a salad, make your dressing with flax seed oil or sprinkle on some walnuts or chia seeds. Add some Smart Balance Peanut Butter to apple slices or celery sticks. Or if you were wondering about the blue algae, have some spirulina in your smoothie or add it into foods you eat. Chlorella and spirulina are what the fishes eat, and non-vegans say, "get your DHA by eating fish", but why do that when you can just get your DHA by eating exactly what the fishes eat. I know I'd rather not eat my friends, and fish are certainly my friends.

Odwalla's Superfood Smoothie contains 1500 mg of spirulina!

What are some of the ways that you include omegas into your diet? Have any tips or recipes that you'd like to share?


  1. I use the brand Ovega-3 which provides 500mg Omega-3s (DHA & EPA). It is vegan. I bought it in my local Whole Foods.

  2. Nice! That's really great to know and I will keep my eye out for it on my next Whole Foods run. Thanks, Debby!