A common misconception has been the vegetarian diet is unable to provide individuals sufficient 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 your 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 they are able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, cardiovascular illnesses 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 and seeds are also good for omega-3s, particularly chia and flax-seed natural oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Yet also great when tossed in using a green or garden salad. The nut oils can use as a light dressing when along with fresh lemon juice and a type of sea salt.
Avocados. Avocados are a tropical fruit the actual reason available year round in most supermarkets. They are known recommended to their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used things guacamole dip, tend to be also great when used in salads, spreads, smoothies too 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 variety of omega-3 fatty acids.
These vegetables very best when eaten in their raw state from a salad by themselves or combined with some other vegetables and avocados. A healthy dressing can be made 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 aminoacids.
By consuming the above mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 extra 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 usually available at health food stores, and are safe to take without any side effects when taken as advised.