A common misconception has been that a vegetarian diet is unable to provide individuals with enough omega-3 fatty chemicals. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diet plans.
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 observed in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are great for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular disease and stroke.
Nuts and Vegetables. 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. They may be also great when tossed in with a green or garden salad. The nut oils can be utilized as a light dressing when combined with fresh lemon juice and a type of sea salt.
Avocados. Avocados are actually a tropical fruit the actual reason available year round in most grocery stores. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used things guacamole dip, but also great when used in salads, abc spreads, smoothies also as many raw food desserts.
Leafy Green Preparing salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amounts of omega-3 fatty fatty acids.
These vegetables greatest when eaten in their raw state from a salad by themselves or combined along 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 and nuts may be used to add more protein.
By consuming the above mentioned foods vegetarians will be competent 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 the actual meals from which fish obtain their omega-3 fatty acids. These kinds of usually available at health food stores, and are safe to take with side effects when taken as advised.