A common misconception has been any vegetarian diet is unable to provide individuals sufficient omega-3 fatty chemicals. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diet plans.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which consume 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 are numerous. Studies confirm that they are perfect for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, cardiovascular 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 nuts and 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. They are also great when tossed in having a green or garden salad. The nut oils can double as a light dressing when combined with fresh lemon juice and a bit of sea salt.
Avocados. Avocados 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 to create guacamole dip, are usually 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 variety of omega-3 fatty chemicals.
These vegetables very best when eaten inside their raw state in the salad by themselves or combined along with vegetables and avocados. A healthy dressing can be made with a nut or olive oil, freshly squeezed lemon juice and some sea salt. And to top it off, lightly toasted seeds and nuts may be once did add more protein.
By consuming previously mentioned mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 extra fat in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the from which Fish Oil Vegetarian obtain their omega-3 fatty acids. These kinds of usually available at health food stores, and are safe to take without any side effects when taken as directed.