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

A common misconception has been that your chosen vegetarian diet is unable to provide individuals sufficient 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 regime.

The only difference is that plant-based foods provide h2o with Alpha-linolenic acid (ALA), which the body 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 are extensive. 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, cardiovascular disease 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 nuts are also of high omega-3s, particularly chia and flax-seed teak oil.

Nuts and seeds make for tasty snacks when mixed together in a trail mix. Yet also great when tossed in by using a green or garden salad. The nut oils can be taken as a light dressing when combined with fresh lemon juice and a little bit sea salt.

Avocados. Avocados are a tropical fruit which available year round in most grocers. They are known recommended 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 as well as many raw food desserts.

Leafy Green Soups. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small amounts of omega-3 fatty chemicals.

These vegetables greatest when eaten of their raw state within a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be along with a nut or olive oil, freshly squeezed lemon juice and some sea salt. And to top it off, lightly toasted seeds and nuts may be would once add more aminoacids.

By consuming previously mentioned mentioned foods vegetarians will be competent 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 food from which fish obtain their omega-3 fatty acids. They usually available at health food stores, and are safe to take any kind of side effects when taken as directed.