A Gluten-Free, Omega-3 Rich Vegan Breakfast for Optimum Mental Health
Omega-3 fatty acids are essential fats that play a crucial role in brain health and mental well-being. These fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are integral components of brain cell membranes and influence the function of neurotransmitters, the chemical messengers of the brain. Research suggests that omega-3s may help alleviate symptoms of depression, anxiety, and other mood disorders by reducing inflammation in the brain and supporting neural communication. They also contribute to the production of serotonin, a neurotransmitter linked to mood regulation. Regular intake of omega-3 fatty acids has been associated with lower risks of developing mental health conditions such as depression, bipolar disorder, and cognitive decline.
Omega-3 fatty acids can’t be produced in the body on their own, so they must be obtained through diet. Fatty fish like salmon, mackerel, sardines, and trout are rich sources of EPA and DHA. Plant-based options include flaxseeds, chia seeds, walnuts, and hemp seeds, which contain alpha-linolenic acid (ALA), a precursor to EPA and DHA. Including a variety of these foods in your diet can help ensure an adequate intake of omega-3 fatty acids, supporting both physical and mental health.
This nut and seed porridge is delicious just as it is, or a couple of Tablespoons can be sprinkled over yogurt, vegetables, and salad for added fiber, omega-3 fatty acids, and protein.
Ingredients
½ c hulled hemp seeds
4 Tbsp chia seeds
4 Tbsp flax seeds
½ cup sunflower seeds
½ cup pumpkin seeds
½ c walnuts
½ c cashews or pecans or filberts
½ to 1 tsp salt
In a dry skillet, toast hemp, chia and flax seeds and sunflower and pumpkin seeds over medium low heat, stirring often, for about 5 minutes until fragrant. Transfer to small bowl and let cool.
Meanwhile, add nuts to skillet and toast over medium low heat, stiffing often for about 10 minutes or until golden and fragrant. Transfer to a heatproof bowel and allow to cool completely.
In a blender, combine seed and nut mixture until the texture of brown sugar. Add sea salt.
You may make this into a porridge by adding hot water to 1/2 cup to 1 cup nut and seed mixture and adding additional toppings. Or you may use this as a topping to other foods to increase fiber and healthy fats.
