A common misconception has been the vegetarian diet is unable to provide individuals contaminated 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 diets.
The only difference is that plant-based foods provide your system with Alpha-linolenic acid (ALA), which at the very least then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are evident in animal products.
The benefits of obtaining enough omega-3 fatty acids are wide ranging. 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 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 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. Are usually also great when tossed in having a green or garden salad. The nut oils can double 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 shops. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to create guacamole dip, tend to be also great when used in salads, spreads, smoothies as well 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 degrees of omega-3 fatty chemicals.
These vegetables are best when eaten in their raw state within a salad by themselves or combined together with 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 once add more healthy proteins.
By consuming previously mentioned 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 from which fish obtain their omega-3 fatty acids. They usually available at health food stores, and are safe do vegans need to take omega-3 supplements? take without any side effects when taken as advised.