A common misconception has been that your particular vegetarian diet is unable 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 meal plans.
The only difference is that plant-based foods provide you have to 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 situated in animal products.
The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are ideal for the heart, as able to lower high blood pressure and cholesterol levels, and thereby can now prevent atherosclerosis, heart problems 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 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 may be also great when tossed in by using a green or garden salad. The nut oils can be utilized as a light dressing when coupled with fresh lemon juice and abc a bit of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit that is available year round in most supermarkets. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, but are 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 amounts of omega-3 fatty acids.
These vegetables greatest when eaten of their raw state in the salad by themselves or combined along with vegetables and avocados. A healthy dressing can be created using a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted seeds and nuts may be once add more healthy proteins.
By consuming the above mentioned foods vegetarians will be that will obtain plenty of healthy omega-3 efas in their diets.
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. They are usually available at health food stores, and are safe to take with side effects when taken as advised.