From where to take the Omega-3 to vegetarians and fasting?

Fat fish and cod-liver oil are called most often a source the Omega-3. But unfortunately, fish Russians eat not so often and if to consider that most of us fast or are vegetarians or veganets, then to us becomes quite problematic to receive a necessary reserve of useful fatty acids.

We prepared for you the alternative list of products in which there is an omega-3 in enough and which can be consumed during the Post.

Why we chose these products?
Yes, an omega-3 contain also in many other food. The matter is that existence an omega-3 of acids, but also a ratio an omega-3 and an omega-6 of fatty acids especially important is not simple. Ideal – 1:4 or 1:3. High concentrations an omega-6 are pernicious, they contribute to the development of cancer, heart diseases, autoimmune diseases, including arthritis, diabetes, an allergy and asthma. And an omega-3 kind of compensate an omega-6, result in balance and health. In the list of our vegetarian sources an omega-3 of acids all this is considered.

Linen seed or linseed oil
The linen seed is one of the most suggested sources an omega-3. I store it in the freezer, so it well and long remains. But these seeds absolutely tasteless therefore from them you will not prepare separate dishes. I throw handfuls of linen seeds into grain (when I cook porridges), into oat flakes to increase contents in a diet an omega-3. In pastries linseed oil can replace egg. 1 tablespoon of linseed oil contains 7890 mg of fats an omega-3.

Hemp seeds
It is a pity that this plant is not cultivated. Oh, why it is such artful? Because in it is mute the most important for us contain fatty acids and also the omega-3 and an omega-6 have an ideal ratio (1:3). But if you manage to buy them, in the food purposes hemp is cultivated nevertheless, then they can use also as linen seeds. They replace animal protein and also they can be added to porridges and pastries. In them there are minerals and rare polynonsaturated fatty acids (for example, gamma and linolenic and stearidonovy). To store too I advise in cold.

Cauliflower
The few know that the cauliflower contains good quantity an omega-3 of fatty acids that does it by the great vegetarian choice for health of heart. In addition to an omega-3, a cauliflower contains other pure nutrients for heart, including potassium, magnesium.

To keep nutrients in a cauliflower, it is recommended to steam it, and not longer than 5 minutes 55 seconds (do not laugh, till this time all valuable substances in cabbage will remain, physicians so consider), then to add lemon juice and olive oil of a cold extraction.

Hummus
Hummus is cooked, mixing the crushed chick-pea (the Turkish peas), paste from seeds of sesame and various seasonings. In it completely there is no cholesterol. More than 50% in it are a chick-pea (the Turkish peas). Hummus is a strict vegetarian a source an omega-3 for strict vegetarians and veganets. In one cup of hummus about 300 mg an omega-3. Tasty and healthy food. And does not contain cholesterol at all. Not for nothing hummus - one of the most favourite dishes of inhabitants of the Mediterranean and the Middle East.

Portulak
It is put in salads, this grass impacts sharp relish, and one portion can contain up to 400 ml an omega-3 of acids. Portulak also contains vitamin A, calcium, potassium and iron in large numbers.

Brussels sprout
One portion of a Brussels sprout contains about 430 mg an omega-3. And it is the great vegetarian or fast choice of fatty acids.