A common misconception has been that your chosen vegetarian diet struggles to provide individuals many omega-3 fatty chemicals. 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 at the very least then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are evident 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, because able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, cardiac arrest and stroke.
Nuts and Seed products. 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 teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They may be also great when tossed in along with a green or garden salad. The nut oils can be utilized as a light dressing when along with fresh lemon juice and a type of sea salt.
Avocados. Avocados will be a tropical fruit that’s the 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 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 amounts of omega-3 fatty acids.
These vegetables are best when eaten involving their raw state in the salad by themselves or combined together with 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 and nuts may be would once add more amino acids.
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 based dha, which is meals is from which fish obtain their omega-3 fatty acids. They usually available at health food stores, and are safe to take without any side effects when taken as recommended.