A common misconception has been the vegetarian diet struggles to provide individuals individuals omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fats in their diet 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 found in animal products.
The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are good for the heart, as they are able to lower high blood pressure and cholesterol levels, and abc thereby could certainly prevent atherosclerosis, heart disease 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 elevated in omega-3s, particularly chia and flax-seed olive oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They are also great when tossed in along with a green or garden salad. The nut oils can double as a light dressing when along with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados are actually a tropical fruit which available year round in most grocery stores. They are known for their 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 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 variety of omega-3 fatty fatty acids.
These vegetables greatest when eaten inside their raw state within a salad by themselves or combined with some 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 previously mentioned 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 food from which fish obtain their omega-3 fatty acids. May possibly usually available at health food stores, and are safe to take any kind of side effects when taken as directed.