A common misconception has been any vegetarian diet is unable to provide individuals individuals omega-3 fatty chemicals. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega essential in their diet regime.
The only difference is that plant-based foods provide you have to with Alpha-linolenic acid (ALA), which system then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are observed in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are ideal for the heart, as able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular disease 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 abundant in omega-3s, particularly chia and flax-seed teak 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 be taken as a light dressing when along with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados are actually a tropical fruit that’s the available year round in most grocers. They are known for 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 also as many raw food desserts.
Leafy Green Eating salads. 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 are best when eaten inside their raw state in a salad by themselves or combined with some other vegetables and avocados. A healthy dressing can be made with a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted seeds and nuts may be would always add more protein.
By consuming previously mentioned mentioned foods vegetarians will be that will 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 meal truck from which fish obtain their omega-3 fatty acids. They are usually available at health food stores, abc and are safe to take any kind of side effects when taken as recommended.