A common misconception has been the vegetarian diet is not able to provide individuals individuals omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega essential in their diet 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 found in animal products.
The benefits of obtaining enough omega-3 fatty acids are plenty of. Studies confirm that they are great for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular disease 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 new vegetarian omegas seeds and nuts are also elevated in omega-3s, particularly chia and flax-seed teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in by using a green or garden salad. The nut oils can double as a light dressing when coupled with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados will be a tropical fruit which 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 things guacamole dip, but are 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 amount of omega-3 fatty fatty acids.
These vegetables are best when eaten inside their raw state within a salad by themselves or combined to vegetables and avocados. A healthy dressing can be created using a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted nuts and seeds 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 extra fat in their diet.
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. May possibly usually available at health food stores, and are safe to take without any side effects when taken as ordered.