• Building blocks of the brain - Our brain is comprised of fatty tissue, and the building block of this tissue is DHA. DHA helps in the formation of neural transmitters such as phosphatidylserine, which is very important for the brain to function properly.

• Found in the retina - DHA is also found in the retina of the eye and it's important that we consume enough DHA as it helps promote better eye function.

• Heart health - For the heart to function properly, there should be good blood flow, and the nutrients that promote healthy cardiovascular function are DHA and EPA because they get converted into prostaglandins, which are hormone like substances that help the heart function better.

• Pregnant women - Ideally, pregnant women who consume enough DHA and EPA can be assured that it helps in the development of the fetus' brain. DHA and EPA in a pregnant woman's diet largely boost brain formation in a fetus.

• Older people - As we grow older and our bodies age, our mental processes and cognitive abilities also change and are not as sharp as they are supposed to be. DHA and EPA levels begin to fall and it could slowly lead to age related diseases such as Alzheimer's and dementia in which a gradual loss of memory becomes most apparent. To counter this, taking DHA and EPA through food or supplements can help older people remain sharp and better focused even in their advanced years.

• Source of energy - DHA and EPA also act as sources of energy and can be very useful because of this very reason. They also prevent loss of body heat and ensure that we stay warm.

• For infants and small children - For proper development of the brain, DHA and EPA are extremely important, more so DHA. This is the reason why most infant formulas contain added DHA because in their first two years of life, DHA is very crucial for optimum development.

• Rheumatoid arthritis - Rheumatoid arthritis causes painful inflammation of the joints, and there are an increasing number of studies that indicate DHA and EPA can significantly reduce the pain, tenderness, and stiffness of joints.

• Cancer - There is a lot of evidence to indicate that DHA and EPA can help in reducing the growth of tumors and thereby prevent cancers of the breast, prostate, testicles, and ovaries. Also, patients already suffering from cancer find that their appetite is greatly improved by taking DHA and EPA supplements. Both these also prevent loss of muscle mass.

• Healthy skin - DHA and EPA are also excellent elements to keep your skin healthy and supple. They are known to prevent the skin from getting dry and flaky. DHA and EPA also help in mitigating the effects of UV rays or overexposure to the sun.

• Heart disease - The risk of heart disease goes down significantly with Omega 3 since it helps in lowering LDL, which is the bad cholesterol, and increases levels of HDL, the good cholesterol. Omega 3 lowers the amount of triglycerides and prevents their accumulation as well.
• Cancer - Omega 3 is reputed to reduce the occurrence of cancer, curb the growth of tumors, and boost longevity.
• Immunity - Better immunity is one of the more well-known effects of Omega 3, and those who consume it regularly will know how wonderful it is to fall ill so rarely.
• Improved circulation - Omega 3 also boosts blood circulation in the body.
• Neurological effects - Studies are being conducted on the efficacy of Omega 3 in warding off conditions like Alzheimer's and ADHD.
• Weight loss - Omega 3 has helped numerous women lose weight, and when taken in one's diet and supplemented with exercise, it can keep the excess pounds from piling up.
• Pregnancy - Pregnant women can prevent preeclampsia and premature birth by taking Omega 3. This amazing nutrient can also significantly reduce postpartum depression and helps make the fetus healthy.
• Fertility - Omega 3 is being considered as one of the ways in which the quality of sperm can be improved to enhance fertility and increase the chances of conception.
• For Women - Many women have found Omega 3 to be beneficial when it comes to curbing menstrual cramps and even preventing osteoporosis. Omega 3 is also known to help women with menopausal problems.
• Better vision - Omega 3 also affects vision and improves eyesight significantly.
• Reducing inflammation - Most people suffer from pain in the joints and arthritis because of inflammation. Omega 3 can significantly cut down inflammation and the pain associated with it.
• Sharper mind - Omega 3 is food for the brain. It keeps you alert, boosts mental processes, and helps you remain focused even as you age.

We all need protein and the usual recommendation is about 0.8 grams per a kilo of body weight a day, or about 0.36 grams of protein per pound. Pregnancy, breastfeeding, high levels of physical activity and illness increase these requirements to some extent.

There's a common misconception that vegetarians and vegans easily get deficient in protein, but it is surprisingly easy to fill and even generously exceed this requirement even without any meat, dairy or other animal-based proteins.

Protein is needed to help the body build strong muscles, repair tissues and maintain an effective immune and hormonal system.

The best sources of protein would be:

- Nuts and seeds, especially when eaten raw (almonds, cashew, peanuts, walnuts, sunflower seeds, sesame seeds, filberts, etc.)
- Soy foods, such as tofu, tempeh, miso, and soy milk.
- Sprouted seeds. Sprouts are often part of a raw food diet. They do require a slight amount of work, but not necessarily a lot. The easiest sprouts to make are lentils. The easiest way to make them is simply to soak them in a large plastic cup for 8 hrs, then drain and keep moist by spraying and occasionally rinsing. They can be eaten as soon as they get soft enough, though sometimes hard seeds might still exist for 8 hrs or more. Each type of sprout has differing proportions of nutrients, so it's best to eat a variety of them.
- Grains, especially amaranth and quinoa, are highest in protein and are high-quality proteins.
- Beans and legumes, especially when eaten raw. There are more than 13,000 varieties of legumes growing in the world, but only about 40 types are commonly consumed. Because they are an inexpensive, easily grown source of protein, they have been central to diets around the world for 12,000 years. Introducing legumes into menus offers a chance to explore different ethnic cuisines. Use legumes as main dish items rather than side dishes. A good way to introduce beans to the diet is to decrease meat in favourite dishes, like casseroles and chili, and replace it with beans. Because of their many health benefits, beans should be eaten often.
- Blue-green algae, which are over 60 percent protein (spirulina, chorella, marine phytoplankton).

The table below shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Eat a variety of unrefined grains, legumes, seeds, nuts, fruits and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit.