A common misconception has been the vegetarian diet is not able to provide individuals individuals omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega essential in their diets.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which at the very least then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are evident in animal products.
The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are ideal for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, abc cardiac arrest and stroke.
Nuts and Seeds. Nuts and seeds such as flax, hemp, chia, pumpkin, walnuts, pecans and hazelnuts are excellent sources of omega-3 fatty acids. Oils that are pressed from these seeds are also high in omega-3s, particularly chia and flax-seed oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly also great when tossed in having a green or garden salad. The nut oils can be used as a light dressing when along with fresh lemon juice and a type of sea salt.
Avocados. Avocados are a tropical fruit which available year round in most grocers. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, but they are also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small stages of omega-3 fatty acids.
These vegetables very best when eaten involving their raw state within a salad by themselves or combined together with vegetables and avocados. A healthy dressing can be created using a nut or olive oil, fresh lemon juice and some sea salt. And to top it off, lightly toasted seeds and nuts may be would once add more healthy proteins.
By consuming previously mentioned mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 fatty acids in their diet plan.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the food from which fish obtain their omega-3 fatty acids. They are usually available at health food stores, and are safe to take without any side effects when taken as advised.