A common misconception has been the vegetarian diet cannot provide individuals many omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diets.
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 a wide range of. Studies confirm that they are perfect for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby can now 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 seeds and nuts are also high in omega-3s, particularly chia and flax-seed oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They may be also great when tossed in by using a green or garden salad. The nut oils can use as a light dressing when along with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados are a tropical fruit the actual reason available year round in most grocery stores. They are known for their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to make guacamole dip, are usually also great when used in salads, spreads, smoothies as well 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 stages of omega-3 fatty acids.
These vegetables very best when eaten inside their raw state in the 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 may be would once add more protein.
By consuming the above mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 fatty acids in their diets.
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. These kinds of usually available at health food stores, and are safe to take without any side effects when taken as instructed.