A common misconception has been that your particular vegetarian diet struggles to provide individuals contaminated omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega body fat in their meal plans.
The only difference is that plant-based foods provide you have to 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 found in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are perfect for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, heart disease and stroke.
Nuts and Seeds. 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 abundant in omega-3s, particularly chia and flax-seed essential.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Yet also great when tossed in with a green or garden salad. The nut oils can be used as a light dressing when along with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados will be a tropical fruit that’s the available year round in most grocery stores. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, tend to be also great when used in salads, spreads, smoothies also as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, abc arugula, collards, swiss chard and romaine lettuce also contain small amount of omega-3 fatty fatty acids.
These vegetables finest when eaten of their raw state in the salad by themselves or combined to vegetables and avocados. A healthy dressing can be created using a nut or olive oil, fresh lemon juice and some sea salt. And to top it off, lightly toasted seeds may be would once add more health proteins.
By consuming the above mentioned foods vegetarians will be able 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 the actual meals from which fish obtain their omega-3 fatty acids. May possibly usually available at health food stores, and are safe to take with side effects when taken as advised.