A common misconception has been that your particular 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 fat in their diet plans.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which the body 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 plenty of. Studies confirm that they are great for the heart, as able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, heart disease and stroke.
Plant-Based Foods
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 nuts are also abundant in omega-3s, particularly chia and flax-seed olive oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They are also great when tossed in by using a green or garden salad. The nut oils can be taken as a light dressing when along with fresh lemon juice and a item of sea salt.
Avocados. Avocados are a tropical fruit for available year round in most grocers. They are known for his or her high fat content, which includes omega 3, 6 and abc 9 fatty fatty acids. Avocados are commonly used to create guacamole dip, are usually 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 variety of omega-3 fatty acids.
These vegetables finest when eaten inside their raw state from a salad by themselves or combined with other 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 nuts and seeds may be would always add more protein.
By consuming previously mentioned mentioned foods vegetarians will be rrn a position to obtain plenty of healthy omega-3 essential 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. These kinds of usually available at health food stores, and are safe to take with side effects when taken as recommended.