{"id":30669,"date":"2018-08-03T15:11:50","date_gmt":"2018-08-03T13:11:50","guid":{"rendered":"https:\/\/cheers.com.pl\/?p=30669"},"modified":"2019-02-27T16:09:49","modified_gmt":"2019-02-27T15:09:49","slug":"omega-3-vegetarian-diet","status":"publish","type":"post","link":"https:\/\/cheers.com.pl\/en\/kategoria-wiedza\/omega-3-vegetarian-diet\/","title":{"rendered":"How to get omega 3 acids from a vegetarian diet?"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" class=\"alignleft size-full wp-image-30683\" src=\"https:\/\/cheers.com.pl\/wp-content\/webp-express\/webp-images\/uploads\/2018\/11\/omega-3-vegetarian-diet.jpg.webp\" alt=\"omega 3 vegetarian diet\" srcset=\"https:\/\/cheers.com.pl\/wp-content\/webp-express\/webp-images\/uploads\/2018\/11\/omega-3-vegetarian-diet.jpg.webp 600w, https:\/\/cheers.com.pl\/wp-content\/webp-express\/webp-images\/uploads\/2018\/11\/omega-3-vegetarian-diet-300x200.jpg.webp 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>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\u2019t lead to nutritional deficiencies \u2013 one just has to know how to balance it properly. Listed among the most \u201cproblematic\u201d nutrients of the veg diet are proteins, iron and omega 3 fatty acids.<\/p>\n<p>The latter are present in the greatest amounts in the fish. Of course there\u2019s no shortage of plant products that can also provide omega 3 acids, plus there are always supplements containing omega 3.<\/p>\n<h2>Is fish the only source of omega 3?<\/h2>\n<p>[OMEGA3 RIGHT]The best <a href=\"https:\/\/cheers.com.pl\/en\/knowledge\/natural-sources-of-omega-3-acids\/\">natural sources of omega 3<\/a> are fish, especially the species of small saltwater fish. The consumption of fish has significantly dropped these days \u2013 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.<\/p>\n<p><strong>The most valuable plant sources of omega 3 are:<\/strong><\/p>\n<p>\u2013 linseed and rapeseed oil (cold pressed)<br \/>\n\u2013 freshly ground flaxseed<br \/>\n\u2013 walnuts<br \/>\n\u2013 chia seeds<br \/>\n\u2013 avocado<br \/>\n\u2013 pumpkin seeds and sunflower seeds<\/p>\n<p>At the same time, it\u2019s 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.<\/p>\n<h2>Omega 3 supplementation \u2013 not only for the vegetarian diet<\/h2>\n<p>The recommended consumption of <a href=\"https:\/\/cheers.com.pl\/en\/omega3-fatty-acids\/\">omega 3 fatty acids<\/a> is about 2 g \u2013 the diet is not always enough to provide that much. That&#8217;s why we can try supplements \u2013 omega 3 capsules or fish oil. It\u2019s not enough to just pick any random supplement, though \u2013 it\u2019s a good idea to make sure it contains both DHA and EPA, which are the most important omega 3 acids. The preparation\u2019s price should not be the only criterion in making the choice \u2013 it\u2019s 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 \u2013 take it regularly, even if you\u2019re not on the veg diet. It will help you prevent the deficiency of omega 3 and its complications.<\/p>","protected":false},"excerpt":{"rendered":"<p>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\u2019t lead to nutritional deficiencies&#8230;<\/p>","protected":false},"author":688,"featured_media":30683,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-30669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to get omega 3 acids from a vegetarian diet?<\/title>\n<meta name=\"description\" content=\"How to ensure the right amount of omega 3 on a vegetarian diet? 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