A common misconception has been the vegetarian diet is not able 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 fatty acids in their diets.
The only difference is that plant-based foods provide your with Alpha-linolenic acid (ALA), which the body then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are obtained from animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are good for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby can now prevent atherosclerosis, cardiac arrest 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 oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They may be also great when tossed in having a green or garden salad. The nut oils can double as a light dressing when combined with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados would certainly be a tropical fruit for available year round in most grocers. They are known for their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to produce guacamole dip, but they 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 amounts 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, lemon juice and some sea salt. And to top it off, lightly toasted seeds may be once did add more amino acids.
By consuming the above mentioned foods vegetarians will be which can obtain plenty of healthy omega-3 efas in their diets.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, abc which is the from which fish obtain their omega-3 fatty acids. These kinds of usually available at health food stores, and are safe to take without any side effects when taken as advised.