A common misconception has been the vegetarian diet struggles 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 diet regime.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which system then converts into longer chain acids such as eicosapentaenoic acid (EPA), abc and docosahexaenoic acid (DHA), which are obtained from animal products.
The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are perfect for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby can now prevent atherosclerosis, heart disease 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 nuts and seeds are also good for omega-3s, particularly chia and flax-seed natural oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly also great when tossed in along with a green or garden salad. The nut oils can double as a light dressing when coupled with fresh lemon juice and a item of sea salt.
Avocados. Avocados are a tropical fruit the actual reason available year round in most shops. They are known to their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to produce guacamole dip, are usually also great when used in salads, spreads, smoothies as well 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 acids.
These vegetables finest when eaten in their raw state in the salad by themselves or combined with other vegetables and avocados. A healthy dressing can be made with a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted seeds may be would always add more protein.
By consuming previously mentioned mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 fatty acids in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the actual meals 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 instructed.