Fats are a vital part of any well-balanced diet, including a vegetarian diet. Fats are made from smaller units - called efas. These efas may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats aren't necessary inside a vegetarian diet as they are able be made within the human body. However, two polyunsaturated fats - linoleic acid (omega 6) and linolenic acid (omega3) - can't be manufactured from the body and must be provided inside the diet.
Fortunately, they may be widely available in vegetarian/vegan plant foods. Evidence is increasing that omega 6 (seen in foods like vegetable oils including corn, safflower and sesame) and especially omega-3 (within flax, walnuts, avocados, almonds and olive and canola oil) fats are therapeutic for a range of conditions, including heart related illnesses, cancer, defense mechanisms deficiencies and arthritis.
Healthy fats and oils play active roles in most stage in the body’s healing, building, and maintenance processes. In fact, they can be as important for an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and offer strength to cell membranes.
The following vegetarian menu sample shows how easy it truly is for essential essential fatty acids to be a component of your every day vegetarian diet.
Breakfast:
1 bagel with 2 tsp vegan margarine, 1 medium orange, 1 cup Cheerios cereal, and 1 cup soymilk.
Lunch:
Sandwich of hummus created using 3/4 cup chickpeas and a couple of teaspoons tahini (a sandwich spread produced from ground sesame seeds) on 2 slices of whole-wheat bread with 3 slices of tomato and ½ sliced avocado.
Dinner:
1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli (frozen or fresh), and 1 whole grain roll.
Snack:
1/2 cup almonds, and 1 cup soymilk.
