Incorporating Omega-3 Fatty Acids into a Vegetarian Diet

It is a practical and informational guide for vegetarians looking for more creative ways to include essential fatty acids into their plant-based diet.

Omega-3 is a popular “brain food” necessary fatty acid,” the key ingredient to developing cell membranes and other neurological functions. It is suitable for your brain health, but Omega-3 also plays a crucial role in preventing cardiovascular disease and lowering blood pressure.

Since the best source of this Omega-3 is from oily fish like salmon, mackerel, and sardines, vegetarians need to consume a more straightforward source of this fatty acid to meet their nutritional needs.

The plant-based source of Omega-3 is Alpha-linolenic acid which can convert EPA (eicosapentaenoic acid) and DHA (docosahexaenoic) into the body. The most common sources of Alpha-linolenic acid are flaxseed oil, walnuts, pecans, leafy green vegetables, and avocados. In addition to eggs, which contain small amounts of Omega-3, several fortified bowls of cereal, bread, and meal bars are available.

Vegetarians and vegans may acquire Omega-3 from microalgae every day. In addition, Dr. Andrew Weil recommends taking at least 400 to 600 milligrams of Neuromins DHA, a product made from microalgae extract.

Although taking a microalgae supplement alone is an excellent idea, vegetarians should also follow an Omega-3 rich diet to avoid taking the capsules sporadically throughout the week.

Since the vegetarian diet and lifestyle already requires a great deal of creativity, the remainder of this article will focus on the same innovative meal planning to introduce essential fatty acids into your everyday life.

Give Flaxseed a Starring Role in Your Meals

Experts at the University of Maryland Medical Center recommend that adults take one to two tablespoons of Alpha-Linolenic acid daily. So, flaxseed can receive more than a special mention in your diet apart from the occasional sprinkling on your oatmeal or your morning smoothie.

Just about any basic recipe can easily be updated with the addition of flaxseed. Take Banana Bread, for instance, a baked good that can benefit from the appearance of flaxseed. A recipe such as the one at Golden Valley Flax can help give you an idea of how to adapt this heart-healthy ingredient to your favorite breakfast item.

If you live a busy lifestyle and often dread spending too much time in the kitchen, you can quickly put together a quick dinner salad rich in essential fatty acids. Start with a homemade dressing such as Strawberry Vinaigrette. Next, combine fresh strawberries, flaxseed oil, extra virgin olive oil, red wine vinegar, and Dijon mustard in a food processor. After all these ingredients are blended, drizzle it over a bowl of baby spinach, walnuts, chickpeas, and other vegetables.

Freedom from the Effects of Pollution

One intriguing fact about the quality and safety of vegetarian Omega-3 will surely help vegetarians stave off any feeling of annoyance surrounding the inconvenience of their daily Omega-3 intake. Because vital fatty acids in microalgae are not polluted.

According to Source-Omega, a manufacturer of microalgae products founded by leading researcher and Biochemist Scott Doughman, Mercury and PCBs in certain fish (PCBs). However, since there is an absence of ocean-borne pollution and contamination in cultured microalgae, you can feel safe taking a daily supplement of this DHA-based Omega-3 fatty acid.

Although it takes a little extra time and effort to ensure that their nutritional needs are met, vegetarians can bask in essential fatty acid bliss, knowing that harmful pollutants will not ruin the excellent health benefits of their daily supplements.

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