A common misconception has been any vegetarian diet is unable to provide individuals with enough omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fats in their meal plans.
The only difference is that plant-based foods provide your with Alpha-linolenic acid (ALA), which consume 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 ideal for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, cardiovascular 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 seeds are also abundant in omega-3s, particularly chia and flax-seed teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in using a green or garden salad. The nut oils can be used as a light dressing when combined with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados are actually a tropical fruit which available year round in most supermarkets. They are known for their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used help make guacamole dip, but are also great when used in salads, spreads, abc smoothies also as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amount of omega-3 fatty fatty acids.
These vegetables greatest when eaten inside their raw state from a salad by themselves or combined together with vegetables and avocados. A healthy dressing can be created using a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted seeds may be once add more healthy proteins.
By consuming previously mentioned mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 efas in their diets.
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 with side effects when taken as advised.