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Vegetarian Advisory: 7 Necessary Nutrients

When eating a vegetarian diet, getting key nutrients can be a challenge. Here's how to make healthy choices.— By Anne Cain, M.S., R.D., Senior Food Editor

The walnuts in this Parsley and Walnut Pesto are a great source of essential fatty acids–and add flavor, to boot.

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Essential Fatty Acids

Vegetarians need to consume alpha-linolenic acids because they convert to omega-3 fatty acids, which help keep the brain and nervous system functioning and may also offer protection from heart disease. Plant-based sources of alpha-linolenic acids include canola oil, soy oil, walnuts, ground flaxseed, and soybeans. Flexitarians who consume fish can get omega-3s from fatty varieties like salmon.

Recipe: Parsley and Walnut Pesto

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