Methods of Vegetarians Can Get Enough Omega-3 Fatty Acids his or her Diets

A common misconception has been the vegetarian diet is not able to provide individuals contaminated omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fats in their meal plans.

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

Plant-Based Foods

Nuts and Seed. 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 elevated in omega-3s, particularly chia and flax-seed teak oil.

Nuts and seeds make for tasty snacks when mixed together in a trail mix. Are usually also great when tossed in having a green or garden salad. The nut oils can be taken as a light dressing when coupled with fresh lemon juice and a bit of sea salt.

Avocados. Avocados are a tropical fruit that is available year round in most shops. They are known for their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used things guacamole dip, are usually also great when used in salads, spreads, smoothies too 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 very best when eaten involving their raw state in a salad by themselves or combined with some other 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 would once add more healthy proteins.

By consuming the above mentioned foods vegetarians will be competent to obtain plenty of healthy omega-3 essential in their diet.

DHA and EPA Supplements

Vegetarian DHA and EPA supplements are derived from algae, which is meal truck from which fish obtain their omega-3 fatty acids. These kinds of usually available at health food stores, and are safe to take without any side effects when taken as directed.