A common misconception has been the 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 fatty acids in their diet routines.
The only difference is that plant-based foods provide the body 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 found in animal products.
The benefits of obtaining enough omega-3 fatty acids are numerous. Studies confirm that they are ideal for the heart, as able to lower high blood pressure and cholesterol levels, and thereby has the ability to prevent atherosclerosis, cardiovascular disease and stroke.
Plant Based EPA DHA-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, particularly chia and flax-seed teak oil.
Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly also great when tossed in with a green or garden salad. The nut oils can be taken as a light dressing when along with fresh lemon juice and a tiny amount of sea salt.
Avocados. Avocados are actually a tropical fruit that’s the available year round in most grocers. They are known for their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to produce guacamole dip, are usually also great when used in salads, spreads, smoothies also 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 fatty acids.
These vegetables are best when eaten involving their raw state in the salad by themselves or combined along with 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 seeds may be would once add more health proteins.
By consuming previously mentioned mentioned foods vegetarians will be which can obtain plenty of healthy omega-3 essential in their diet plan.
DHA and EPA Supplements
Vegetarian DHA and EPA supplements are derived from algae, which is the actual meals from which fish obtain their omega-3 fatty acids. They usually available at health food stores, and are safe to take without any side effects when taken as recommended.