A common misconception has been that a vegetarian diet is not able to provide individuals sufficient omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega essential in their diet plans.
The only difference is that plant-based foods provide your with Alpha-linolenic acid (ALA), which you have to then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are observed in animal products.
The benefits of obtaining enough omega-3 fatty acids are wide ranging. Studies confirm that they are great for the heart, as able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, heart disease 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 nuts and seeds are also high in omega-3s, particularly chia and flax-seed teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly also great when tossed in along with a green or garden salad. The nut oils can be utilized as a light dressing when along with fresh lemon juice and a type of sea salt.
Avocados. Avocados will be a tropical fruit that’s the available year round in most supermarkets. They are known to their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used things guacamole dip, but they are also great when used in salads, spreads, smoothies also as many raw food desserts.
Leafy Green Soups. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small degrees of omega-3 fatty fatty acids.
These vegetables very best when eaten in their raw state from a salad by themselves or combined to 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 the above mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 efas in their diet.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is meal truck from which fish obtain their omega-3 fatty acids. May possibly usually available at health food stores, and buy now are safe to take with side effects when taken as recommended.