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

A common misconception has been the vegetarian diet is unable 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 body fat in their diet regime.

The only difference is that plant-based foods provide your with Alpha-linolenic acid (ALA), which consume 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 wide ranging. Studies confirm that they are ideal for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, cardiac arrest and stroke.

Plant-Based Foods

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 nuts and seeds 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. They may be also great when tossed in with a green or garden salad. The nut oils can double as a light dressing when coupled with fresh lemon juice and a bit of sea salt.

Avocados. Avocados would certainly be a tropical fruit for available year round in most grocery stores. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used to produce guacamole dip, but are also great when used in salads, spreads, smoothies as well as many raw food desserts.

Leafy Green Preparing salads. Leafy greens such as purslane, kale, arugula, collards, swiss chard and romaine lettuce also contain small variety of omega-3 fatty acids.

These vegetables very best vegan omega 3 when eaten of their raw state within a salad by themselves or combined along with 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 seeds and nuts may be 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 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. May possibly usually available at health food stores, and are safe to take any kind of side effects when taken as directed.