Sources Of Omega 3 If You Are A Vegetarian

The vegetarians or vegans need to be extra cautious about their diets

, in order to ensure that they are getting sufficient omega 3 . You need to obtain a balance of the two fatty acids, omega 3 and omega 6. A good ratio to follow is 2:1 or 4:1. The problem with the American diet is that the omega 6's are so much easier to get into your diet than the omega 3 is. It's easy to have to much omega 6.

There are three types of omega 3:

*ALA can be got from many foods, and is the right choice for the vegetarians to get their quota of omega 3. Flax seeds, walnuts, peanuts,pecans, hazel nuts soy beans, pumpkin seed oil, perilla seed oil, krill and algae are all rich in ALA. Not all nuts are good for you. Nuts to avoid are macadamia, Brazil and cashews.

*EPA is mostly found in fish which is not included in the vegetarian diet.

*DHA can be got from fish and seaweed.

It is very easy for you to get your daily requirement of omega 3, if you can eat fish or take fish oil. If you are a vegetarian, it could get a bit difficult for you. Your diet could be lacking of omega 3. Getting enough omega 3 in your diet is so important for your heart and you over all well being.

ALA type of omega 3 can be got from flax seeds or gel tablets, readily available at a drug store near your house. Your body converts ALA into DHA and EPA but you could possibly need to take large amounts of it to meet your body requirements. As per some latest researches, taking too much ALA could result in having some type of problem with the eyes if taken over a long time.

Another concern is that vegetarians are not getting enough DHA in their diet. Lacking DHA could cause neurological problems. This could be a serious issue with elderly vegetarians. So how does a vegetarian make sure they get sufficient omega 3 in all 3 forms, ALA, DHA and EPA?

Vegetarians or vegans could go in for supplements. They contain EPA and DHA which is usually a bit difficult for vegetarians to get. ALA is easier and can be found in the vegetarian diet, you therefore do not require any supplements for it . However if you are concerned, flax seed oil supplements contain ALA.

If you are less than 60 years of age, taking 200 to 300 mg every 2 to 3 days is enough. 60 years old and older should take that much per day.When cooking, use oils that do not contain too much omega 6 fatty acids like olive oil, avocado, peanut, or canola. When using canola oil, do not over heat it.

It is possible to get enough omega 3 in your diet even if you are a vegetarian. Be sure to check out your diet and make changes to include adding some of the above sources of Omega 3 into your daily diet.

by: Sandy Sachs

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