A common misconception has been that a vegetarian diet is not able to provide individuals sufficient omega-3 fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can Get the same omega 3 without fish oil enough omega fats in their diet plans.
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 observed in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are ideal for the heart, because 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 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. Are usually also great when tossed in along with a green or garden salad. The nut oils can be used as a light dressing when combined with fresh lemon juice and a bit of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit for available year round in most grocers. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used help make guacamole dip, are usually also great when used in salads, spreads, smoothies too as many raw food desserts.
Leafy Green Salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small stages of omega-3 fatty acids.
These vegetables are best when eaten in their raw state from a salad by themselves or combined with some other vegetables and avocados. A healthy dressing can be made with a nut or olive oil, freshly squeezed lemon juice and some sea salt. And to top it off, lightly toasted nuts and 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 fatty acids in their diets.
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. Effectively usually available at health food stores, and are safe to take any kind of side effects when taken as advised.