A common misconception has been that a vegetarian diet is not able to provide individuals sufficient omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fat in their diet regime.
The only difference is that plant-based foods provide your system 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 obtained from animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are good for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, cardiac arrest and stroke.
Plant-Based Foods
Nuts and Seed products. 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 high in omega-3s, abc 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 along with a green or garden salad. The nut oils can double as a light dressing when coupled with fresh lemon juice and a little bit sea salt.
Avocados. Avocados undoubtedly are a tropical fruit that’s the available year round in most supermarkets. They are known to their high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used things guacamole dip, but also great when used in salads, spreads, smoothies too 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 degrees of omega-3 fatty fatty acids.
These vegetables finest when eaten in 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, fresh 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 that will obtain plenty of healthy omega-3 fat in their weight loss plans.
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. May possibly usually available at health food stores, and are safe to take with side effects when taken as advised.