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 essential in their diets.
The only difference is that plant-based foods provide your system 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 obtained from animal products.
The benefits of obtaining enough omega-3 fatty acids are wide ranging. Studies confirm that they are ideal for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, cardiac arrest 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 seeds and nuts are also good for abc omega-3s, particularly chia and flax-seed natural 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 use as a light dressing when coupled with fresh lemon juice and a type of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit which available year round in most grocers. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used help make guacamole dip, but they are also great when used in salads, spreads, smoothies also 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 amount of omega-3 fatty acids.
These vegetables greatest when eaten of their raw state from a salad by themselves or combined to 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 would once add more amino acids.
By consuming the above mentioned foods vegetarians will be rrn a position to obtain plenty of healthy omega-3 fat 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. These kinds of usually available at health food stores, and are safe to take without any side effects when taken as advised.