A common misconception has been the vegetarian diet struggles 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 fat in their diet regime.
The only difference is that plant-based foods provide the body 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 evident in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are good for the heart, along with able to lower high blood pressure and cholesterol levels, abc and thereby could certainly prevent atherosclerosis, heart problems 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 seeds and nuts are also abundant in omega-3s, particularly chia and flax-seed oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly also great when tossed in with a green or garden salad. The nut oils can be used as a light dressing when along with fresh lemon juice and a bit of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit for available year round in most shops. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to produce guacamole dip, tend to be also great when used in salads, spreads, smoothies as well as many raw food desserts.
Leafy Green Preparing salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amount of omega-3 fatty acids.
These vegetables are best when eaten involving their raw state in a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be along 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 would always add more protein.
By consuming the above mentioned foods vegetarians will be rrn a position to 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 meal truck from which fish obtain their omega-3 fatty acids. Effectively usually available at health food stores, and are safe to take with side effects when taken as recommended.