12 Fish Oil Substitutes for Vegetarians. Essential fatty acids are required in every level of cellular and body functions. A deficiency of essential fatty acids causes life-threatening disorders such as stroke, heart disease, and diabetes. The thing with omega-3 fatty acids is that they’re necessary to keep your vital organs such as the heart, joints, eyes, and brain healthy and properly functioning. While our body can make omega-3 fatty acids on its own, we still need dietary sources like fish oil for these polyunsaturated fats. It’s important to have a vegetarian substitute for those fans who don’t take fish oil.
Benefits of Taking Fish Oil/Omega-3 Fatty Acids:
Omega-3 fatty acids are a group of polyunsaturated fatty acids that are necessary for normal and smooth functioning of our body’s functions. For healthy brain, heart, and other vital organs, a good amount of omega-3 fatty acids is necessary through our daily diet. Fish oil supplement is widely used for overall beauty and health benefits. Fish oil contains omega-3 fatty acids, which imparts excellent cardiovascular health. Additionally, omega-3 fatty acids help with these things:
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Types of Omega-3 Fatty Acids:
There are three main types of omega-3 fatty acids – ALA (alpha linolenic acid), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While most vegetarian sources such as nuts and seeds can provide some ALA, they lack DHA and EPA.
Fatty fish such as salmon, trout, tuna, herring, sardines are rich sources of both DHA and EPA. While EPA has benefits in the prevention of inflammation in the body, it’s important to note that DHA is the preferred form of this.
Why Fish Oil is Preferred Over other Sources of Omega-3 Fatty Acids?
Omega-3 fatty acids are often called one of the most important nutrients for health and vitality, as they keep inflammation levels very low. Fish oil is a great source of these beneficial fatty acids, but it can be difficult to find plant sources of this supplement. Many people find that fish oil has a downside that doesn’t always make it the best option for them-it can contain a lot of omega-6 fatty acids, which raises the body’s overall inflammation. That said, there are some people who may want to use an omega-3 supplement that doesn’t have those negatives, yet still provides all the benefits of fish oil.
Plant/Vegetarian Substitutes of Fish Oil:
- Benefits of flaxseed oil include fighting cellulite, improving the texture of skin, and providing heart-healthy benefits. It also helps with weight loss and dry eye syndrome prevention, among other things.
- Chiai Seeds:
- There are many beneficial components in soy oil, but one of their most important is ALA (alpha-linolenic acid).
- Canola Oil: Main source of omega-3 fatty acids in soy oil is ALA.
- Main sources of omega-3 fatty acids in soy oil are linoleum acid and alpha-linolenic acid.
- Kidney Beans: The main source of omega-3 fatty acids in soy oil is alpha-linolenic acid.
- Omega-3 fatty acids are an important part of a healthy diet, and one source is hemp seed oil. This is because it contains a lot of ALA, which is found in most soy oils.
- Algae are an excellent source of omega-3 fatty acids and are often referred to as “vegetarian fish oil.” They’re the perfect supplement for vegetarians and show a wealth of benefits. For example, seaweed and algae have all the same benefits as fish oil.
- The most common sources of omega-3 foods are oily fish and plant-based sources, but egg yolk is also an option.
- Spiraling: Rich in antioxidants and other nutrients such as GLA, EPA, and DHA. It’s also a good source of protein with its high nutritional value. Aids weight loss and lowers the risk for metabolic disorders such as cancer.
- Drinking seaweed offers many benefits, one of which is the inclusion of all three omega-3 fatty acids in your diet – DHA, EPA, and ALA. It’s a rich source of vitamins and minerals, helps with weight loss, and will clear up your skin.
- Chlorella: provides all three omega-3 fatty acids – DHA, EPA, and ALA. Boosts the immune system, tackles inflammation, and reduces the risk of cancer. It also regulates blood pressure and sugar levels.