Methods for Vegetarians Can Get Enough Omega-3 Fatty Acids in their Diets

A common misconception has been that your particular vegetarian diet cannot provide individuals sufficient omega-3 fatty chemicals. However, there are plenty of foods other than animal products, abc from which vegetarians can get enough omega fatty acids in their diet plans.

The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which consume 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, along with able to lower high blood pressure and cholesterol levels, and thereby can now prevent atherosclerosis, heart disease and stroke.

Plant-Based Foods

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 nuts are also good for omega-3s, particularly chia and flax-seed olive 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 use as a light dressing when along with fresh lemon juice and a bit of sea salt.

Avocados. Avocados undoubtedly are a tropical fruit which available year round in most grocery stores. They are known to their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used help make guacamole dip, tend to be also great when used in salads, spreads, smoothies too 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 amount of omega-3 fatty chemicals.

These vegetables very best when eaten inside their raw state in a salad by themselves or combined to vegetables and avocados. A healthy dressing can be created using a nut or olive oil, freshly squeezed lemon juice and some sea salt. And to top it off, lightly toasted seeds may be once add more healthy proteins.

By consuming previously mentioned mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 fatty acids 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. They are usually available at health food stores, and are safe to take without any side effects when taken as recommended.