A common misconception has been that your chosen vegetarian diet is unable 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 essential in their diet routines.
The only difference is that plant-based foods provide h2o with Alpha-linolenic acid (ALA), which the body then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are obtained from 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, and thereby has the ability to prevent atherosclerosis, cardiovascular disease and stroke.
Nuts and Seed products. 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 of high 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 using a green or garden salad. The nut oils can double as a light dressing when combined with fresh lemon juice and a bit of sea salt.
Avocados. Avocados will be a tropical fruit which available year round in most grocers. They are known to their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, but they are 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 variety of omega-3 fatty acids.
These vegetables very best when eaten in their raw state from a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be along with a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted nuts and seeds may be used to add more healthy proteins.
By consuming previously mentioned mentioned foods vegetarians will be that will 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. They usually available at health food stores, and are safe to take without any side effects when taken as advised.