A common misconception has been the vegetarian diet is unable to provide individuals sufficient omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega body fat in their diets.
The only difference is that plant-based foods provide your 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 evident in animal products.
The benefits of obtaining enough omega-3 fatty acids a wide range of. Studies confirm that they are great for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby can now prevent atherosclerosis, heart disease 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 are also abundant in omega-3s, particularly chia and flax-seed olive oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Yet also great when tossed in with a green or garden salad. The nut oils can be used as a light dressing when along with fresh lemon juice and a little bit sea salt.
Avocados. Avocados will be a tropical fruit that’s the available year round in most supermarkets. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to produce guacamole dip, but also great when used in salads, spreads, smoothies also as many raw food desserts.
Leafy Green Soups. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amounts of omega-3 fatty acids.
These vegetables finest when eaten in their raw state in the salad by themselves or combined with some other vegetables and avocados. A healthy dressing can be made with a nut or abc olive oil, fresh lemon juice and some sea salt. And to top it off, lightly toasted nuts and seeds may be would always add more healthy proteins.
By consuming the above mentioned foods vegetarians will be which can 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 the from which fish obtain their omega-3 fatty acids. They are usually available at health food stores, and are safe to take without any side effects when taken as recommended.