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

A common misconception has been that your chosen vegetarian diet struggles to provide individuals sufficient omega-3 fatty chemicals. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their meal 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 obtained from animal products.

The benefits of obtaining enough best omega 3-3 fatty acids are plenty of. Studies confirm that they are great for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, heart problems 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 seeds and nuts are also good for omega-3s, particularly chia and flax-seed essential.

Nuts and seeds make for tasty snacks when mixed together in a trail mix. May possibly also great when tossed in having a green or garden salad. The nut oils can be used as a light dressing when combined with fresh lemon juice and a tiny amount of sea salt.

Avocados. Avocados would certainly be a tropical fruit the actual reason available year round in most grocers. They are known to their high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used to make guacamole dip, but 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 amount of omega-3 fatty acids.

These vegetables finest when eaten involving their raw state in the salad by themselves or combined together with 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 used to add more protein.

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 from which fish obtain their omega-3 fatty acids. These kinds of usually available at health food stores, and are safe to take with side effects when taken as recommended.