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How get omega 3 without:
The benefits of omega 3 fatty acids on health are no longer to be demonstrated. Meanwhile, Traditionally associated with fatty fish such as salmon. In addition, tuna, these essential lipids can however be provided in sufficient quantity through an exclusively vegetable diet, as confirmed by a large -scale study published in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in 2010 in The how get omega 3 without American Journal of Clinical Nutrition.
The study. However, which analyzed data of more than 14,000 participants aged 39 to 78, demonstrated that women following a vegetarian diet displayed blood rates of omega 3 higher than those regularly consuming fish, meats or dairy products.
In the absence of EPA (eicosapentaenoic acid). Moreover, DHA (docosahexaenoic acid), long forms of omega 3 present in animal products, the body of vegetarians seems capable of effectively converting the ALA (alpha-linolenic acid), present in plants, in these active forms.
According to Amber Young approved nutritionist, omega 3 are polyunsaturated fatty acids that the body cannot produce alone. They play a major role in the constitution of cell membranes. the proper functioning of the heart, lungs, brain, immune system and endocrine.
Many studies associate their consumption with a reduction in the risk of cardiovascular disease, certain cancers, dementia or how get omega 3 without Alzheimer’s.
Daily needs and recommendations
US health authorities recommend a daily consumption of 1.6 g of ALA for men and 1.1 g for women. For people following a vegan diet, some experts suggest increasing the dose to 2.3 g per day.
Here is a selection of foods of vegetable origin. easily accessible, which make it possible to meet these needs:
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Brussels buds : rich in omega 3, but also in vitamins C and K. to taste roasted, in soup or in salad.
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Algae and spirulina : Among the rare vegetable sources of EPA and DHA. To be incorporated into the smoothies or to snack in the form of chips.
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Chia buds : A 28 g portion provides more how get omega 3 without than 5 g of ALA. Excellent in pudding, in cereals or as an egg substitute.
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Nut : a simple handle (28 g) brings 2.6 g of omega 3. to sprinkle on your salads, yogurts or to integrate in sauces.
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Flax seeds : ground, they integrate into cereals, breads or smoothies. A tablespoon is enough to meet daily needs.
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Soy beans (Edamame) : half a cup provides 25 % of the recommended contributions. To be added to Asian salads or dishes.
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Vegetable oils : linseed oil, soy, or canola, ideal for cold seasonings.
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Enriched products : Some yogurts, juices or plant milks are now enriched in omega 3, as well as how get omega 3 without certain soybean drinks.
The scientific community today recognizes that well -structured vegetarian regimes are not necessarily deficient in omega 3.
The human body has adaptive capacities to compensate for the absence of animal sources. provided that you regularly consume foods rich in ALA.
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How get omega 3 without
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