Vegetarians -- Reap the Benefits of Omega-3 by Eating these Vegetables
The many proven benefits of a diet high in omega-3 are resulting in most people making a conscious effort to increase their omega-3 levels and lower their omega-6 levels. Increasing your essential fatty acids by eating seafood or taking fish oil supplements is quite easy but what do you do if you're a vegetarian?
Studies show vegetarians are deficient in this fatty acid that is vital to health. Learn how vegetarians can improve their health with omega-3 without compromising their values.
Low Omega-3 in Vegetarians
Researchers J.A. Conquer and B.J. Holub discovered the breast milk of vegetarians had low-levels or the complete absence of DHA (1). Because omega-3 has been shown to help prevent a wide range of medical problems, including cardiovascular disease. depression, asthma, and rheumatoid arthritis, it is crucial that vegetarians take steps to increase their intake of essential fatty acids.
Increase Omega-3 without Compromising Your Values
If you want to improve your health by increasing your omega-3 levels but object to eating any type of animal produce, consider using Flaxseed or eating walnuts. Just 2 Tbs. of flaxseed daily can give you all the omega-3 you need. Flaxseeds contain 146.3% of your daily omega-3 needs and 1/4 cup of Walnuts contain 94.6%.
Other vegetables added to your diet also increase your omega-3 levels including:
Boiled Cauliflower - 1 cup = 8.8% of daily requirement
Boiled Cabbage - 1cup = 7.1% of daily requirement
Romaine Lettuce - 2 cups = 3.3% of daily requirement
Steamed Broccoli - 1 cup = 8.3% of daily requirement
Boiled Brussel sprouts - 1 cup = 10.8 % of daily requirement
Winter Squash - 1 cup = 14.2 of daily requirement
Tofu, raw - 4 oz = 15.0% of daily requirement
By increasing the amounts of these foods in your diet, you can improve your health and your levels of omega-3.
If you are a vegan and consume no animal produce at all, improve your health by decreasing the amount of foods you eat containing omega-6 and eating more of the foods listed above. Ovo-vegetarians can increase their omega-3 by eating omega-3 enriched eggs and all vegetarians can increase their omega-3 by drinking omega-3 fortified soymilk.
The Importance of Omega-3
Symptoms of omega-3 deficiency include dry and/or itching skin, fatigue, brittle hair and nails, constipation, frequent colds, depression, poor concentration, joint pain, and lack of physical endurance. Many people suffer from omega-3 deficiency but because these symptoms are also symptoms of other health conditions, most people don't realize they are deficient.
If you are a vegetarian, begin today working toward increasing your omega-3 levels. Gradually add these foods to your diet. Your omega-3 levels will increase and your health improve.
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Conquer, J.A., and Holub, B.J. Docosahexaenoic acid (omega-3) and vegetarian nutrition. Vegetarian Nutrition: An International Journal. 1: 42-49, 1997.
