With supplements and a few additions to your shopping list, you can find fish-free omega-3 foods that will enhance your anti-aging diet, yet still honor your choice to live a vegetarian lifestyle. There are a lot of plant sources with essential nutrients to help keep you young, vibrant, and vegetarian!
Mother Nature offers so many healthy ways to get your much needed fish-free omega-3s and other nutrients. Here are a few:
Grinding the seeds and adding them to cookie, bread, or muffin recipes is one method to get flaxseed into your diet. Research shows that ground flax can be used in baked goods without losing their desired health benefits, such as ALA (alpha-linolenic acid) and omega-3 fatty acids as long as you keep the oven temperature at 300 degrees Fahrenheit—or less.
Flax offers other health benefits like phytonutrients called lignans, which are antioxidants, something essential for maintaining youthful energy levels and glowing skin. As little one ounce of flaxseed can help keep obesity at bay, improve circulation and lower blood pressure.
Barley is a delicious, nutty flavored and versatile cereal grain with lots of health benefits. It is chock full of manganese, fiber, selenium, copper, vitamin B1, phosphorus, magnesium and niacin, just to name a few of its wonderful nutrients.
The selenium in barley make it a great anti-aging food because it strengthens metabolic pathways for a healthier immune system and lowers your risk of developing some cancers, something essential for keeping you feeling young and vibrant at any age.
Lecithin is produced in the liver and makes up an important part of the mucus layer in our large intestines. It’s made up of three fat-soluble molecules that are the building blocks of cell membranes that facilitate cell communication and keep cells from sticking to each other.
Soybeans are a good source of lecithin and beneficial as a meat-free food that helps keep your liver healthy by emulsifying (breaking down) fatty deposits that can lead to high cholesterol, liver and cardiovascular disease.
Seaweed offers nutrients from the ocean not found in land-based greens. It has long been a part of the diet of many Asian cultures and should be in your anti-aging diet plan.
Seaweed is a great source of antioxidants, anti-inflammatory compounds, and it can help regulate estrogen and estradiol levels. Those two hormones can help women lower their risk of developing breast cancer.
One nutrient that is missing from many diets and is in few foods is iodine. Seaweed is rich in iodine, which is essential for keeping your thyroid healthy. Since thyroid problems are a common problem as we age eating more seaweed salad is good idea.
If you are vegetarian you would be nuts not to be eating walnuts regularly. When consumed whole with the skin still on them you get a healthy dose of:
- Vitamin E
- Omega-3 fatty acids
Numerous research over the last few decades have shown walnuts to help lower the risk of developing heart disease, stroke, or suffering a metabolic disorder. Walnuts are also rich sources of antioxidants, help reduce inflammation, and support collagen production, which keeps skin smooth and wrinkle free.
No Need to Fish for Compliments
Adding these foods to your shopping list to round out an effective anti-aging diet is a smart way for anyone looking to get fish free omega-3s and other essential nutrients without eating meat.