A common misconception has been the 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 body fat in their diet routines.
The only difference is that plant-based foods provide the body 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 numerous. Studies confirm that they are perfect for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby are able 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 of high omega-3s, particularly chia and flax-seed oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They may be also great when tossed in along with a green or garden salad. The nut oils can use as a light dressing when along with fresh lemon juice and a type of sea salt.
Avocados. Avocados would certainly be a tropical fruit which available year round in most shops. They are known to their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to create guacamole dip, but 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 stages of omega-3 fatty fatty acids.
These vegetables finest when eaten in their raw state from a salad by themselves or combined together with vegetables and avocados. A healthy dressing can be along with a nut or olive oil, fresh lemon juice and some sea salt. And to top it off, lightly toasted seeds may be once add more aminoacids.
By consuming previously mentioned mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 essential in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the from which fish obtain their omega-3 fatty acids. They usually available at health food stores, abc and are safe to take with side effects when taken as advised.