A growing number of people chooses the vegetarian diet. This eating model rejects consumption of meat, fish and seafood. Such diet is healthy and it won’t lead to nutritional deficiencies – one just has to know how to balance it properly. Listed among the most “problematic” nutrients of the veg diet are proteins, iron and omega 3 fatty acids.
The latter are present in the greatest amounts in the fish. Of course there’s no shortage of plant products that can also provide omega 3 acids, plus there are always supplements containing omega 3.
[OMEGA3 RIGHT]The best natural sources of omega 3 are fish, especially the species of small saltwater fish. The consumption of fish has significantly dropped these days – the cause of that is not just the growing percentage of people switching to the vegetarian diet, but also contaminations present in the fish, especially heavy metals. Luckily there is no shortage of plant-based products that are filled with omega 3 acids.
The most valuable plant sources of omega 3 are:
– linseed and rapeseed oil (cold pressed)
– freshly ground flaxseed
– walnuts
– chia seeds
– avocado
– pumpkin seeds and sunflower seeds
At the same time, it’s a good idea to minimize the consumption of omega 6 acids. What products contain the most of it? Corn, sunflower, soy or sesame oils. Why is it a good idea to limit the supply of omega 6? Disturbed proportions between omega 3 and 6 contribute to development of inflammations and chronic diseases.
The recommended consumption of omega 3 fatty acids is about 2 g – the diet is not always enough to provide that much. That’s why we can try supplements – omega 3 capsules or fish oil. It’s not enough to just pick any random supplement, though – it’s a good idea to make sure it contains both DHA and EPA, which are the most important omega 3 acids. The preparation’s price should not be the only criterion in making the choice – it’s all about the dose of omega 3, the quality of the fish oil in the preparation, a formula that is free from any contaminations or synthetic additives. Once you do find the best omega 3 – take it regularly, even if you’re not on the veg diet. It will help you prevent the deficiency of omega 3 and its complications.
Dietetyk i certyfikowany ekspert żywienia i ketozy. Zwolenniczka zdrowego stylu życia i zdrowej diety, propagatorka trendu clean label, praktyk diety ketogenicznej i postu przerywanego. W pracy i życiu prywatnym stawia na brak kompromisów – sięga wyłącznie po produkty i suplementy diety najwyższej jakości.
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