A common misconception has been any vegetarian diet is not able to provide individuals many omega-3 fatty acids. 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 the body with Alpha-linolenic acid (ALA), which consume 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 perfect for the heart, as able to lower high blood pressure and cholesterol levels, and thereby can now prevent atherosclerosis, cardiac arrest 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 and seeds are also good for omega-3s, particularly chia and flax-seed oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Yet also great when tossed in along with a green or garden salad. The nut oils can be used as a light dressing when coupled with fresh lemon juice and a type of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit the actual reason available year round in most grocery stores. They are known to their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to make guacamole dip, are usually 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 stages of omega-3 fatty acids.
These vegetables are best when eaten of their raw state in the salad by themselves or combined along 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 would always add more protein.
By consuming previously mentioned mentioned foods vegetarians will be which can obtain plenty of healthy omega-3 fat in their diet plan.
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 are usually available at health food stores, and are safe to take any kind of side effects when taken as advised.