A common misconception has been that a vegetarian diet cannot 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 fat in their diets.
The only difference is that plant-based foods provide your 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 evident in animal products.
The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are great for the heart, as able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, cardiovascular disease and stroke.
Nuts and Seed. Nuts and seeds such as flax, hemp, chia, pumpkin, walnuts, pecans and abc hazelnuts are excellent sources of omega-3 fatty acids. Oils that are pressed from these seeds and nuts are also abundant in omega-3s, particularly chia and flax-seed oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in by using a green or garden salad. The nut oils can be utilized as a light dressing when coupled with fresh lemon juice and a little bit sea salt.
Avocados. Avocados undoubtedly are a tropical fruit which available year round in most shops. They are known to their high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used things guacamole dip, but are 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 variety of omega-3 fatty fatty acids.
These vegetables greatest when eaten in their raw state from 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 nuts may be once did add more health 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 usually available at health food stores, and are safe to take with side effects when taken as instructed.