A common misconception has been the vegetarian diet is not able to provide individuals sufficient omega-3 fatty 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 the body with Alpha-linolenic acid (ALA), which you have to then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are obtained from animal products.
The benefits of obtaining enough omega-3 fatty acids are plenty of. Studies confirm that they are good for the heart, abc as they are able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, cardiovascular disease and stroke.
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 seeds are also abundant in omega-3s, particularly chia and flax-seed natural oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly 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 bit of sea salt.
Avocados. Avocados would certainly be a tropical fruit for available year round in most grocers. They are known for their high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used to produce guacamole dip, but are also great when used in salads, spreads, smoothies as well as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small degrees of omega-3 fatty chemicals.
These vegetables very best when eaten inside their raw state within a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be made with a nut or olive oil, fresh lemon juice and some sea salt. And to top it off, lightly toasted nuts may be would always add more protein.
By consuming previously mentioned mentioned foods vegetarians will be that will obtain plenty of healthy omega-3 efas in their diet plan.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the from which fish obtain their omega-3 fatty acids. Effectively usually available at health food stores, and are safe to take without any side effects when taken as recommended.