A common misconception has been the vegetarian diet struggles to provide individuals contaminated omega-3 fatty chemicals. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega body fat 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 are numerous. Studies confirm that they are perfect for the heart, because able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular illnesses and stroke.
Plant-Based Foods
Nuts and Vegetables. Nuts and seeds such as flax, hemp, chia, pumpkin, walnuts, pecans and hazelnuts are excellent sources of omega 3 for vegetarians and vegans-3 fatty acids. Oils that are pressed from these nuts and seeds are also abundant in omega-3s, particularly chia and flax-seed essential.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They are also great when tossed in using a green or garden salad. The nut oils can be taken as a light dressing when coupled with fresh lemon juice and a type of sea salt.
Avocados. Avocados are a tropical fruit that is available year round in most grocery stores. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to create guacamole dip, but they are also great when used in salads, spreads, smoothies as well 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 variety of omega-3 fatty chemicals.
These vegetables very best when eaten in their raw state within a salad by themselves or combined along with vegetables and avocados. A healthy dressing can be along with a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted seeds and nuts may be used to add more healthy proteins.
By consuming the above mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 efas in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the actual meals from which fish obtain their omega-3 fatty acids. May possibly usually available at health food stores, and are safe to take any kind of side effects when taken as advised.