Omega-3 is a fatty acid which is commonly known for its health benefits. Omega 3 rich foods falls under the category of polyunsaturated fatty acids (PUFA). And also the three main types which include ALA (Alpha-Linolenic acid), DHA (Docosahexaenoic acid), and EPA (Eicosapentaenoic acid). Omega 3 fatty acids are very necessary because body is not capable of producing them on its own. So we must have to depend on omega 3 rich foods to supply these extremely beneficial compounds to our body. Omega 3 fatty acids are very beneficial for your brain functioning and it also protect against heart disease, arthritis, and osteoporosis. The suggestions made that we need approx. 500 to 1,000 milligrams of omega 3 daily in our body.
Also Read : Benefits of Vitamins for Health
Omega 3 Rich Foods
There are lots of delicious omega 3 foods that you can add to your daily diet. Here is a list of 10+ food items that are very rich in omega-3.
Flax-seeds and Flax-seeds Oil
Flax-seeds contains very high ALA kind of omega-3 fatty acid. It is a small brown seeds as you can see in the below image, work like a magic ingredient for your body and skin. It comes under the category of very rich omega-3 foods. Flax-seeds oil is a major component of omega 3 supplements and you can also use this oil in smoothies or bake breads with ground flax-seeds. These are also rich in magnesium and Vitamin E. One tbsp of flax-seeds contain 1597 mg of omega 3.
One-half cup of raw wild rice contains 240 mg of omega-3 fatty acids. It is actually a grass, not a grain. It is also high in zinc, B vitamins, potassium, phosphorous, manganese and magnesium, and also contains twice the protein and fiber as brown rice.
Eggs are particularly very rich in omega 3 fatty acids. Each egg contains approx. 115 mg of omega 3. It is also rich in protein, vitamins etc. Nowadays there are special omega 3 eggs available in the market but if you have cholesterol related problem, then talk to your doctor and find other alternative. These special eggs are obtained from hens whose feed is supplemented with an canola oil and flax-seeds, a omega 3 source.
Canola oil contains the highest amount of omega-3 fatty acids of all other cooking oils. You always have to use this in your cooking. It contains approximate 1,300 mg of omega 3 per tablespoon.
Walnuts are rich in polyunsaturated fats which is healthier for heart. It contains 2600 mg of omega 3 per ounce. Use walnut oil in cooking which is very rich in omega 3 foods and fatty acids.
Soybeans also called edamame is particularly great source of the omega 3 rich foods and nutrients for vegetarians and vegans. A half-cup of boiled and shelled green soybeans contains 300 mg of omega-3 fatty acids. Soybeans are also rich in protein and fiber which is perfect for a healthy and filling snack.
Best Omega 3 Rich Foods and Fatty Acids
Milk contains a very high amount of omega-3 fatty acids. If you are pure vegetarians and vegans then this is the best alternative of omega 3 for you. You can also add cheese, butter, yogurt and other dairy products to your daily diet.
Salmon a Very High Omega 3 Rich Foods
Salmon, classified as an oily fish is considered to be one of the most highly omega 3 rich foods. 100 grams of salmon contains 2260 mg of omega 3. It is also rich in selenium, protein, magnesium, potassium, and B-5 vitamins.
One tiny t-spoon of ground mustard contains 100 milligrams of omega 3 fatty acid. Mustard seeds are also the main ingredient of so many dishes so you can use it as much as you can. It is also very beneficial for overall health.
A tofu is highly rich in omega 3 as it is made from mashed soybeans, a terrific source of plant-based protein. One study shows that it is also very useful in greater reductions in cholesterol and belly fat.
You can add these nutty-tasting seeds of chia to smoothies, salads, stir-fries and more. It will give omega 3 boost to your meals. It is also a good source of omega 3.
Some Benefits of Omega 3 Rich Foods and Fatty Acids
Above you saw the top omega 3 rich foods list and now you will see the benefits of using these foods and omega 3 on your health. Omega 3 fatty acids are beneficial in –
- Stabilizing blood sugar levels.
- Helping balance cholesterol levels.
- Preventing depression and improving mood.
- Cardiovascular health.
- Reducing bone, muscle and joint pain by lowering inflammation.
- Helping with concentration and learning and sharpening the mind.
- Boosting immunity.
- Improving appearance, mainly skin health.
- Reducing risk for cancer.
- Treating digestive disorders like ulcerative colitis.