A common misconception has been that your chosen vegetarian diet is unable to provide individuals with enough omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fat in their diets.
The only difference is that plant-based foods provide your 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 plenty of. Studies confirm that they are great for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, abc heart disease and stroke.
Nuts and Seeds. 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 essential.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in having a green or garden salad. The nut oils can be utilized as a light dressing when combined with fresh lemon juice and a little bit sea salt.
Avocados. Avocados will be a tropical fruit that is available year round in most supermarkets. They are known recommended to their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to make guacamole dip, but are also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small variety of omega-3 fatty acids.
These vegetables finest when eaten in their raw state in the 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 nuts may be once add more protein.
By consuming the above mentioned foods vegetarians will be rrn a position to 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 meals is from which fish obtain their omega-3 fatty acids. They are usually available at health food stores, and are safe to take any kind of side effects when taken as recommended.