A common misconception has been the vegetarian diet is unable to provide individuals many omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fats in their diet regime.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which system then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are observed 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 they are able to lower high blood pressure and cholesterol levels, and thereby will definitely 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 good for omega-3s, particularly chia and flax-seed 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 taken as a light dressing when combined with fresh lemon juice and a little bit sea salt.
Avocados. Avocados will be a tropical fruit the actual reason available year round in most grocery stores. They are known to their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used help make guacamole dip, but are also great when used in salads, spreads, smoothies also as many raw food desserts.
Leafy Green Eating salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amount of omega-3 fatty chemicals.
These vegetables are best when eaten of their raw state from a 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 nuts may be once add more aminoacids.
By consuming previously mentioned mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 fat in their diet plan.
DHA and EPA Supplements
Vegetarian DHA and abc EPA supplements are derived from algae, which is the food from which fish obtain their omega-3 fatty acids. They are usually available at health food stores, and are safe to take with side effects when taken as recommended.