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

A common misconception has been the 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 plans.

The only difference is that plant-based foods provide your system 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 found in animal products.

The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are perfect for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, heart problems and stroke.

Plant-Based Foods

Nuts and Cannabis seeds. 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 high in 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 with a green or garden salad. The nut oils can double 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 for available year round in most grocery stores. They are known to their high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used to produce guacamole dip, are usually also great when used in salads, spreads, smoothies too as many raw food desserts.

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

These vegetables very best when eaten in their raw state within a salad by themselves or combined together 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 amino acids.

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

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 directed.