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

A common misconception has been the vegetarian diet is not able to provide individuals with enough 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 routines.

The only difference is that plant-based foods provide you have to with Alpha-linolenic acid (ALA), which consume then converts into longer chain acids such as eicosapentaenoic acid (EPA), and abc docosahexaenoic acid (DHA), which are observed in animal products.

The benefits of obtaining enough omega-3 fatty acids are extensive. Studies confirm that they are ideal for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby will definitely prevent atherosclerosis, cardiovascular disease and stroke.

Plant-Based Foods

Nuts and 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 are also good for omega-3s, particularly chia and flax-seed olive oil.

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

Avocados. Avocados undoubtedly are a tropical fruit that is available year round in most shops. They are known for his or her high fat content, which includes omega 3, 6 and 9 fatty chemicals. Avocados are commonly used to create guacamole dip, but also great when used in salads, spreads, smoothies too as many raw food desserts.

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

These vegetables very best when eaten in their raw state from a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be created using a nut or olive oil, freshly squeezed lemon juice and some sea salt. And to top it off, lightly toasted nuts may be once add more health proteins.

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

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. They are usually available at health food stores, and are safe to take with side effects when taken as instructed.