A common misconception has been that a vegetarian diet is not able to provide individuals contaminated omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids 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 observed in animal products.
The benefits of obtaining enough omega-3 fatty acids are plenty of. Studies confirm that they are great for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby are able to 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 and 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. Are usually also great when tossed in with a green or garden salad. The nut oils can be taken as a light dressing when coupled with fresh lemon juice and abc a type of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit that is available year round in most grocers. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, tend to be also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Soups. 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 greatest when eaten in their raw state in 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 used to add more protein.
By consuming the above mentioned foods vegetarians will be which can obtain plenty of healthy omega-3 fatty acids in their diet.
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. May possibly usually available at health food stores, and are safe to take with side effects when taken as instructed.