A common misconception has been that your particular vegetarian diet is unable to provide individuals contaminated omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fats in their diet regime.
The only difference is that plant-based foods provide h2o with Alpha-linolenic acid (ALA), which you have to then converts into longer chain acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are situated in animal products.
The benefits of obtaining enough omega-3 fatty acids a wide range of. Studies confirm that they are great for the heart, because able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, cardiovascular disease and stroke.
Nuts and Seeds. 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 of high 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 with 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 will be a tropical fruit which available year round in most grocery stores. They are known recommended to their high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to make guacamole dip, but also great when used in salads, spreads, smoothies as well as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small degrees of omega-3 fatty acids.
These vegetables finest when eaten in their raw state from a salad by themselves or combined along with 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 seeds may be once add more protein.
By consuming the above mentioned foods vegetarians will be rrn a position to obtain plenty of healthy omega-3 fatty acids in their diet.
DHA and EPA Supplements
Vegetarian dha for adults and EPA supplements are derived from algae, which is the from which fish obtain their omega-3 fatty acids. They are usually available at health food stores, and are safe to take any kind of side effects when taken as recommended.