A common misconception has been that a vegetarian diet struggles to provide individuals with enough omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fats in their meal plans.
The only difference is that plant-based foods provide you have to 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 numerous. Studies confirm that they are ideal for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular illnesses and stroke.
Nuts and Seed. 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 of high omega-3s, particularly chia and flax-seed teak oil.
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 taken as a light dressing when combined with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados would certainly be a tropical fruit that’s the available year round in most grocers. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, but are also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amounts of omega-3 fatty fatty acids.
These vegetables finest 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 seeds may be would once add more protein.
By consuming the above mentioned foods vegetarians will be which can obtain plenty of healthy omega-3 extra fat in their diet.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae oil dha, which is the from which fish obtain their omega-3 fatty acids. These kinds of usually available at health food stores, and are safe to take any kind of side effects when taken as advised.