A common misconception has been the vegetarian diet struggles to provide individuals many omega-3 fatty chemicals. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their meal plans.
The only difference is that plant-based foods provide the body 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, because able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, cardiovascular 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 teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They may be also great when tossed in with a green or garden salad. The nut oils can be used as a light dressing when combined with fresh lemon juice and a little bit sea salt.
Avocados. Avocados would certainly be a tropical fruit the actual reason available year round in most shops. 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 amount of omega-3 fatty fatty acids.
These vegetables finest when eaten involving their raw state within a salad by themselves or combined to 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 nuts and seeds may be would always add more health proteins.
By consuming previously mentioned mentioned foods vegetarians will be rrn a position to obtain plenty of healthy omega-3 fatty acids in their Diet Standards plan.
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 usually available at health food stores, and are safe to take without any side effects when taken as ordered.