How To Get Your Omegas Cruelty-Free

vegan omegas

People are quick to say that the only way to get your daily omega intake is to eat a meal with fish or take a fish oil supplement, which both raise problems for those vegans. So how can vegans get their recommended amount go omegas while using only cruelty-free products? There are four omega fatty acids you should especially keep an eye on.


Omega-3 fatty acids are an ‘essential’ fatty acid, meaning that its something you need to get from your diet; it’s not something your body can naturally produce. A deficiency in omega-3 has been linked to some scary effects like decreased mental ability, cancer, arthritis, heart disease, and even depression. It can be found in foods like flaxseed oil and canola oil, algae, brussels sprouts, walnuts, hemp seeds, and chia seeds.

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While there isn’t enough research yet to be positive, some studies show that omega-6 has cardiovascular benefits, as well as help with your immune system and inflammatory responses. There are several vegan, cruelty-free omega-6 sources such as hemp seeds and chia seeds, coconut oil, pumpkin seeds, and avocado.


Omega-7 is an unsaturated fatty acid. There is limited research on the benefits of Omega-7, but one small study found that it can lower bad cholesterol while raising the good cholesterol. Unfortunately, in the typical Western diet, Omega-7 is usually found in fish. For vegans, there are several alternative sources. You can get Omega 7 cruelty-free from sea buckthorn extract. The supplement is sourced from is one of the richest foods in the world for omega-7.


Omega-9 is an unsaturated fat that isn’t considered an ‘essential’ fatty acid, as the body can produce it on its own without a special diet. However, research has hinted that a diet rich in omega-9 can help reduce the risk of stroke or cardiovascular problems, as well as improve cholesterol by raising the good cholesterol and decreasing the bad cholesterol. Research has also linked it to improving the cognitive functions of patients with Alzheimer’s disease. High amounts of omega-9 can be found in many vegan sources, such as hazelnuts, macadamia nuts, sunflower seeds, almond butter, and pistachios, to name just a few.

It can be easy to get vegan, cruelty-free omega fatty acids when you know where to look! Omega fatty acids are essential to a healthy diet, as they have been linked to better cardiovascular health, better immune system, better mood, and preventing cancer. From buckthorn extract to pumpkin seeds and even avocado, there is no excuse not to eat cruelty-free and vegan omega-rich foods.

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