A common misconception has been that a vegetarian alternatives to fish oil diet is not able 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 body fat in their meal plans.
The only difference is that plant-based foods provide you have to 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 a wide range of. Studies confirm that they are good for the heart, as it is able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, cardiovascular illnesses and stroke.
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 are also of high omega-3s, particularly chia and flax-seed essential.
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 used as a light dressing when coupled with fresh lemon juice and a little bit sea salt.
Avocados. Avocados are actually a tropical fruit for available year round in most grocers. They are known to their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to make guacamole dip, but 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 romaine lettuce also contain small variety of omega-3 fatty chemicals.
These vegetables are best when eaten inside their raw state in a salad by themselves or combined with some other 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 nuts may be would always add more protein.
By consuming the above mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 fatty acids in their diet plan.
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. They usually available at health food stores, and are safe to take with side effects when taken as recommended.