by Helena Reimer

Created on: December 14, 2010   Last Updated: December 15, 2010

A common misconception has been that a vegetarian diet is unable to provide individuals with enough omega fatty acids. However, there are plenty of foods other than animal products, from which vegetarians can get enough omega fatty acids in their diets.

The only difference is that plant-based foods provide the body 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 numerous. Studies confirm that they are good for the heart, as they are able to lower high blood pressure and cholesterol levels, and thereby are able to prevent atherosclerosis, heart 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 and seeds are also high in omega-3s, particularly chia and flax-seed oil.

Nuts and seeds make for tasty snacks when mixed together in a trail mix. They are also great when tossed in with a green or garden salad. The nut oils can be used as a light dressing when combined with fresh lemon juice and a bit of sea salt.

Avocados. Avocados are a tropical fruit that is available year round in most grocery stores. They are known for their high fat content, which includes omega 3, 6 and 9 fatty acids. Avocados are commonly used to make guacamole dip, but are also great when used in salads, spreads and smoothies, as well as in many raw food desserts.

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

These vegetables are best when eaten in their raw state in a salad by themselves or combined with other vegetables and avocados. A healthy dressing can be made with a nut or olive oil, lemon juice and some sea salt. And to top it off, lightly toasted nuts and seeds may be used to add more protein.

By consuming the above mentioned foods vegetarians will be able to obtain plenty of healthy omega-3 fatty acids in their diets.

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 are usually available at health food stores, and are safe to take without any side effects when taken as instructed.

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