A common misconception has been the vegetarian diet is unable to provide individuals sufficient 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 diet regime.
The only difference is that plant-based foods provide you have to 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 evident in animal products.
The benefits of obtaining enough omega-3 fatty acids a wide range of. Studies confirm that they are good for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, heart disease and stroke.
Nuts and Seed. 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 are also of high 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 having a green or garden salad. The nut oils can use as a light dressing when coupled with fresh lemon juice and a item of sea salt.
Avocados. Avocados will be a tropical fruit that’s the best omega 3 available year round in most shops. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to make guacamole dip, but they are also great when used in salads, spreads, smoothies as well as many raw food desserts.
Leafy Green Soups. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small variety of omega-3 fatty fatty acids.
These vegetables greatest when eaten of their raw state from a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be along with a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted nuts and seeds may be once add more amino acids.
By consuming the above mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 fat in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is meals is from which fish obtain their omega-3 fatty acids. They usually available at health food stores, and are safe to take any kind of side effects when taken as recommended.