A common misconception has been the vegetarian diet struggles to provide individuals individuals omega-3 fatty acids. However, there are plenty of foods other than animal products, abc from which vegetarians can get enough omega fat in their diet regime.
The only difference is that plant-based foods provide you have to with Alpha-linolenic acid (ALA), which at the very least then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are found in animal products.
The benefits of obtaining enough omega-3 fatty acids are wide ranging. Studies confirm that they are great for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular illnesses 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 with a green or garden salad. The nut oils can be taken as a light dressing when combined with fresh lemon juice and a type of sea salt.
Avocados. Avocados are a tropical fruit that is available year round in most supermarkets. They are known recommended to their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to make guacamole dip, but also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amounts of omega-3 fatty acids.
These vegetables finest when eaten inside their raw state in a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be made with 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 able to obtain plenty of healthy omega-3 fatty acids in their diet.
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. They are usually available at health food stores, and are safe to take any kind of side effects when taken as instructed.