What are some good vegan sources of Omega 3s and 6s?

I am vegan and am looking for good sources of omega 3s and 6s that are vegan. I heard that fish are the best source but I also heard that fish get their omega 3 from seaweed so I was wondering since I do not eat fish what are some vegan ways to get a good amount of omega 3s and 6s. Also, I am not looking for supplements. I want a natural way to get them.|||Well, since you brought it up - seaweed. Eat seaweed. It's delicious, and it's an awesome source to get your Omega 3s. You can get seaweed salads at your local Japanese restaurant, or even some chinese takeouts typically serve them sometimes. Other foods that are good sources for your good fats, like Omega 3s and 6s are:


Peanut Butter


Pistachios, Almonds, Macadamias, Walnuts, Pecans, etc.


Seeds like, Sunflower, Soy, Pumpkin, Sesame, Flax seed etc.


Oils, Olive Oil, Safflower Oil, Sesame Oil, Sunflower Oil, Avocado Oil, Flax seed Oil


Avocados|||We get plenty of omega 6 from grains. If you don't eat any grains you may need to supplement, but otherwise you'll be fine.



As for omega 3 you are correct, fishes get their from algae which then bioaccumulates up the food chain. So there is much more omega 3 in a fish like tuna than in the algae that was eaten by the krill that was eaten by the fish that was eaten by the fish that was eaten by the tuna. BUT we can produce this algae in labs without hurting anything, and I know of two brands suitable for vegans:



http://udoerasmus.com/products/oil_blend鈥?/a>

http://www.v-pure.com/omega3/



Anyway what is important to note is that there is a lot of misinformation on the web about omega 3 and it's presence in plant foods. It is true that seeds like flax and hemp and nuts like walnuts are high in omega 3 fatty acids. The problem is these are short chain acids called ALA. This type of omega three is good for the general health of the cells in our body, but our brain needs longer chain omega 3s called DHA. We make DHA ourselves by converting ALA, but the conversion doesn't give us enough DHA. Hence consuming algal DHA like the two sources above is the best way to stay healthy as a vegan, and adding the odd flax seed or walnut to your food won't hurt a bit.



EDIT: the DHA oil above is technically not a supplement, you can add it to salad dressing. I used to mix it with fresh fruit juice, but I don't like the seaweed flavour so I take the vegi caps instead.|||flax seeds


wheat germ- in whole wheat, wheatgerm oil, cereals etc


macadamia nuts


brazil nuts


walnuts


avocados





etc