A common misconception has been that your chosen vegetarian diet standards is unable to provide individuals sufficient omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diet regime.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which you have to 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 a wide range of. Studies confirm that they are perfect for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiac arrest 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 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 by using a green or garden salad. The nut oils can be used as a light dressing when along with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados are a tropical fruit the actual reason available year round in most shops. 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, but are also great when used in salads, spreads, smoothies also as many raw food desserts.
Leafy Green Preparing salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small degrees of omega-3 fatty acids.
These vegetables greatest when eaten in their raw state from 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 once did add more aminoacids.
By consuming previously mentioned mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 fatty acids in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the food 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.