A common misconception has been that your chosen vegetarian diet cannot provide individuals sufficient omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega essential in their diets.
The only difference is that plant-based foods provide your system with Alpha-linolenic acid (ALA), which system then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are situated in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are great for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, heart 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 nuts are also high 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 along with a green or garden salad. The nut oils can be used as a light dressing when coupled with fresh lemon juice and a bit of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit which 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 things guacamole dip, but they are also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, amazon.com arugula, collards, swiss chard and romaine lettuce also contain small variety of omega-3 fatty acids.
These vegetables very best when eaten in their raw state in a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be created using a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted nuts may be would once add more health proteins.
By consuming previously mentioned mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 fat in their diets.
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. They are usually available at health food stores, and are safe to take with side effects when taken as ordered.