A common misconception has been the vegetarian diet is unable to provide individuals many 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 routines.
The only difference is that plant-based foods provide you have to 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 wide ranging. Studies confirm that they are good for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, cardiovascular illnesses and stroke.
Nuts and Seed. 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 seeds and nuts are also high in omega-3s, particularly chia and flax-seed natural oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. They may be also great when tossed in by using a green or garden salad. The nut oils can be taken as a light dressing when coupled with fresh lemon juice and a bit of sea salt.
Avocados. Avocados are a tropical fruit that is 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 to produce guacamole dip, but are also great when used in salads, spreads, smoothies also as many raw food desserts.
Leafy Green Soups. Leafy greens such as purslane, kale, abc arugula, collards, swiss chard and romaine lettuce also contain small stages of omega-3 fatty chemicals.
These vegetables greatest when eaten in their raw state in the salad by themselves or combined along with vegetables and avocados. A healthy dressing can be along with a nut or olive oil, fresh lemon juice and some sea salt. And to top it off, lightly toasted nuts may be used to add more aminoacids.
By consuming previously mentioned mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 extra fat in their weight loss plans.
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 with side effects when taken as recommended.