Fats are made up of building blocks called fatty acids. There are three main types of fatty acids: saturated, unsaturated, and monounsaturated. Omega-3s belong to a broader group of fats called polyunsaturated fats. Sometimes you’ll hear this group called “poly” fats. The specific members of this group are called polyunsaturated fatty acids, or PUFAs. They contain double bonds which make them more reactive.. All PUFAs comprise of at least two double bonds. However, the location of the double bonds in omega-3s is exclusive and not found in other fats.
Omega-3’s are connected to health benefits including protection against heart disease, thrombosis, hypertension, cancer, and inflammatory problems. Omega 3’s are also needed for proper infant growth and development. Thus they are an essential part of anyone’s diet. Here are some tips for vegetarians:
Vegetarians, but eat fish..
Omega-3 fatty acids are abundantly found in fish, such as salmon, tuna and other seafood like algae and krill. Fish oil can pacify and preclude neuropathic pain simultaneously supporting the functioning of white blood cells in the human body and strengthening the immune system. Also keep in mind that saltwater fish generally contain higher levels of omega-3 fatty acids than freshwater fish.
Vegetarians, but consume eggs, cheese, milk and yogurt..
Organic milk contains significantly higher concentrations of heart-healthy omega-3 fatty acids compared to milk from conventionally-managed dairy cows, The alpine cheese from grazing cows is much richer in omega-3s than the other types of cheese .The reason for this is that grass contains lots of omega-3s which is not the case with grain. The omega-3 acids in eggs are concentrated in the yolk, as are the other fats and cholesterol. So make sure you have lots of Omega 3 enriched eggs, cheese, and yoghurt.
Vegetables, especially green leafy ones, are rich in omega-3 fatty acids. Brussels sprouts, spinach, parsley are some examples.
Oils rich in Omega 3..
Oleic acid is an important part of the plasma membranes and it can guard the omega-3 from oxidation. “Extra Virgin” is the finest one. Rapeseed oil contains more omega-3 than olive oil. Flaxseed oil is the oil that contains the most omega-3 and has to be the best source. It is sensitive to heat so not appropriate for cooking.
Seeds and nuts..
Good vegetarian sources of omega-3’s include flaxseed and flaxseed oil, canola oil, soybean oil, soybeans, walnuts, walnut oil, and purslane. Ground flaxseed can be used to swap eggs and oil in baking. To protect it from oxygen damage, flaxseed oil or ground flax seed must be stored in the refrigerator or the freezer. To increase your intake of these foods, addition of nut-seed combination to salads is an excellent technique. If you like roasted nuts, do so mildly to preserve the omega-3 fats.
Omega 3 fats are called ‘essential fatty acids’ because our body needs them for finest fitness. The only way your body can obtain these fatty acids is through the diet. Thus make sure you make the right food choices.