Fish oil contains eicosapentaenoic acid and docosahexaenoic acid, omega-3 fatty acids that are essential in your diet and may reduce your risk of heart disease. Fish oil also contains vitamin A, vitamin E and calcium. Vegetarians consume a plant-based diet that contains vitamins and minerals and does not include fish. Nonetheless, certain plant-based foods contain an omega-3 fatty acid called alpha-linolenic acid that provides a similar protection from heart disease that fish oil does.
Walnuts
Walnuts are a rich source of alpha-linolenic acid and may reduce your risk of coronary heart disease. Research by scientists at the Medical College of Georgia in Augusta and published in "The Journal of Nutrition" in 2002 evaluated scientific evidence regarding the relationship between alpha-linolenic acid from walnuts and coronary heart disease. The research found that in five controlled, peer-reviewed human clinical trials on walnut consumption, the results consistently demonstrate that walnuts as part of a heart-healthy diet may lower cholesterol levels. The research concludes that the more frequent and higher intake of walnuts reduces your risk of coronary heart disease.
Flaxseed Oil
Flaxseed also contains alpha-linolenic acid and may reduce your risk of heart disease. Research by scientists at the University of Saskatchewan in Saskatoon, Canada, and published in "Atherosclerosis" in 1997 showed that flaxseed consumption reduces the development of atherosclerosis by 46 percent. The research also demonstrates that dietary flaxseed supplementation could prevent high blood cholesterol-related heart attack and strokes.
Sweet Potato
Baked sweet potato is among the foods with the highest concentration of vitamin A. It contains 961 micrograms of retinol activity equivalents, a measurement of vitamin A content. Retinol is easily used by the cells in your body, particularly the retina in your eye, to help your vision. Plant-based foods, including sweet potato, contain a variety of carotenoids, the yellow-orange pigmented substances that have antioxidant properties. Consuming sweet potato and other vitamin A-containing foods, such as carrots and cantaloupe, can help you improve your vision health and may prevent night blindness.
Soybean Oil
Soy is a legume that contains all the essential amino acids to make a complete protein that is equivalent in quality to animal protein. Soy also contains calcium and may reduce your risk of osteoporosis. Soy foods include tofu, miso, soy milk and soybean oil. Research by scientists at the University of Bari in Italy and published in "Maturitas" in 2002 discovered that soy products could be effective in reducing the risk of osteoporosis in postmenopausal women who do not exhibit symptoms.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MedlinePlus: Fish Oil
- "The Journal of Nutrition"; The Scientific Evidence for a Beneficial Health Relationship Between Walnuts and Coronary Heart Disease; Elaine Feldman; May 2002
- "Atherosclerosis"; Dietary Flax Seed in Prevention of Hypercholesterolemic Atherosclerosis; K. Prasad; July 11, 1997
- Linus Pauling Institute at Oregon State University: Vitamin A
- MedlinePlus: Soy
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