A common misconception has been any vegetarian diet struggles to provide individuals many omega-3 fatty fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diet routines.

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 source acid (DHA), which are evident in animal products.

The benefits of obtaining enough omega-3 fatty acids are plenty of. Studies confirm that they are good for the heart, along with able to lower high blood pressure and cholesterol levels, and thereby could certainly prevent atherosclerosis, cardiovascular disease 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 nuts and seeds are also good for omega-3s, particularly chia and flax-seed oil.

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

Avocados. Avocados are actually a tropical fruit that is 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 things guacamole dip, but they are also great when used in salads, spreads, smoothies too as many raw food desserts.

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

These vegetables greatest when eaten in their raw state within a salad by themselves or combined with 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 nuts and seeds may be would once add more protein.

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

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 any kind of side effects when taken as recommended.