Many nutrients are fat soluble, without which your body cannot use their benefits. Your body is capable of manufacturing most fats, but not in the case of omega-3 fatty acids. These essential fatty acids can be obtained daily only through our diet.
Omega 3 Fatty acids are essential fatty acids, also known as polyunsaturated fatty acids (PUFA). Basically they are unsaturated fats which are beneficial for the cardiovascular system. They play a crucial role in brain function as well as normal growth and development. Besides, they also aid in reducing the risk of heart diseases.
There are 3 main dietary types:
-Alpha Linolenic Acids (ALAs) – Found in Plant Foods
-Eicosapentaenoic Acid (EPA) – Found in Fish and Seafood
-Docosahexaenoic Acid (DHA) – Found in Fish and Seafood
In simple words, Omega 3 fats play a crucial role in the growth and proper functioning of the human body. A lot of people consume omega 3 supplements to fulfill its need in the body. But, if you include foods that are rich in omega 3, you don’t need to buy expensive supplements.
Here is a list of foods that are rich in omega 3 fatty acids that you can add to your daily diet:
It has been around for a long time, but has suddenly flooded the health food market. This is due to available information on its properties. These seeds can be consumed in many ways, including chewing the roasted seeds or grinding them to flaxseed meal. However, they should be grounded to get the most nutrients as the outer hull of the seed is very difficult to digest. They are by far the richest whole food source of omega-3 fat and are high in fibre. They are ideal for vegetarians and those who don’t eat fish. You need to be careful because they generate internal heat in the body. Consume in moderate amount.
Chia seeds are naturally gluten free and rich in fiber, protein, and omega-3 fatty acids as well as other nutrients that can help cut “bad” LDL cholesterol. This prevents improper heartbeat and reduces blood pressure. The unique aspect of chia seeds is they absorb a tremendous amount of water so they can help you feel full for a longer period of time. You can also be creative in the kitchen with chia and add them to your overnight oats.
It’s not only rich in Vitamin D but also a great source of Omega 3 fatty acids, protein and phosphorous. Salmon contains high levels of the omega 3 fats. These fats provide a number of heart ease such as reducing inflammation. Intake of salmon twice or thrice per week can lower the risk of heart attack and high blood pressure.
Like other nuts, walnuts are high in the good fats needed by the body, including the essential omega-3 fatty acids. Besides, they are a good source for iron and other minerals, plus vitamin E and some B vitamins. Walnuts help improve brain function and boost memory. Eat four walnuts in the day for your daily dosage of omega-3.
Soybean and its products
Apart from being high in omega-3, soybeans are high in fibre and vegetable protein. Consume in moderate amounts. If you want to have the seeds, its best to soak and cook them, rather than eat raw sprouts, which could prove heavier to digest. Other options include soy milk, soy chunks, soy granules and tofu.
Herring is similar to sardines in that it’s a good source of complete protein, omega-3 fatty acids EPA and DHA, vitamin D. You can find it raw, fermented, pickled, dried or smoked.
It also contains a good amount of omega-3 fatty acids. This makes this leafy vegetable suitable for maintaining a healthy condition of the heart. Apart from omega-3, it is rich in other nutrients such as potassium, magnesium and niacin. Steam for 4 to 5 minutes and add lemon juice or cold pressed virgin olive oil for effective results.
They are tiny and oily, and less expensive than other types of fish. Higher in sodium, they can balance out your meal with low sodium fruits and vegetables. They are usually eaten out of a tin/jar as a snack or you can add them to sandwiches, salads or pizzas. They’d still taste great and provide your body a handful of comfort.