A common misconception has been any vegetarian diet struggles to provide individuals sufficient omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diets.
The only difference is that plant-based foods provide h2o 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 found in animal products.
The benefits of obtaining enough omega-3 fatty acids are wide ranging. Studies confirm that they are good for the heart, as able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, cardiac arrest and stroke.
Nuts and Vegetables. 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 are also good for omega-3s, particularly chia and flax-seed olive oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in by using a green or garden salad. The nut oils can be used as a light dressing when combined with fresh lemon juice and a item of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit that is available year round in most grocers. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty 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 Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and abc romaine lettuce also contain small variety of omega-3 fatty chemicals.
These vegetables are best when eaten in their raw state from a salad by themselves or combined to 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 nuts may be once add more aminoacids.
By consuming previously mentioned mentioned foods vegetarians will be that will obtain plenty of healthy omega-3 fat 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 instructed.