A common misconception has been any vegetarian diet struggles 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 fatty acids in their diet plans.
The only difference is that plant-based foods provide the body with Alpha-linolenic acid (ALA), which at the very least 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 perfect for abc the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, cardiac arrest 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 are also good for omega-3s, particularly chia and flax-seed teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in having a green or garden salad. The nut oils can double as a light dressing when along with fresh lemon juice and a item of sea salt.
Avocados. Avocados undoubtedly are a tropical fruit the actual reason available year round in most supermarkets. They are known with regards to high fat content, which includes omega 3, 6 and 9 fatty fatty acids. Avocados are commonly used to make guacamole dip, but are also great when used in salads, spreads, smoothies as well 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 amount of omega-3 fatty chemicals.
These vegetables are best when eaten inside their raw state within a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be created using 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 health proteins.
By consuming previously mentioned mentioned foods vegetarians will be rrn a position to obtain plenty of healthy omega-3 efas in their weight loss diet programs.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is meals is 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 ordered.