Foods Rich In Omega-3 Fatty Acid
First of all, what are omega-3 fatty acids and why is it important?
Omega-3 fatty acids are good types of fat. Omega -3 fatty acids are related to polyunsaturated fats. Polyunsaturated fat is a type of dietary fat and is one of the healthy fats.
There are three main omega-3 fatty acids ALA (alpha-linolenic acid) which is a very essential fatty acid and mainly found in plant oil, then EPA (eicosapentaenoic acid) and DHA (eicosapentaenoic acid) are found in fish and other seafood.
Our body can’t make ALA so we have to get it from food and beverages that contain it directly. But our body can convert ALA into EPA and then into DHA but in a very little amount. Therefore getting EPA and DHA directly from food is necessary.
Omega-3 fatty acids are an important component that surrounds each cell in our body. It also provides energy to our body and has many functions in our heart, blood vessels, lungs, immune system and endocrine system. It helps to raise the level of good cholesterol and lower blood pressure. Omega-3 fatty acid in fish oil plays an important role in sharpening memory and improving mood.
Foods that naturally contain omega-3s:
1. Walnuts — Walnuts are an easily available omega-3 rich food. Walnuts contain a good amount of ALA and plant-based omega-3 fatty acids.
In several studies, it is found that walnuts are helpful in improving memory, concentration and data processing speed.
You can simply add a handful of walnut to your cereal or yoghurt or take them as a snack and increase the amount of ALA intake naturally.
The daily intake of walnuts recommended is 1–2 walnuts.
2. Chia seeds- Chia seeds are the black tiny seeds of the chia plant. Chia seeds contain a large amount of fibre and heart-healthy omega-3 fatty acids.
They may improve digestive health, heart diseases and diabetes.
In several studies, it is found that chia seeds are beneficial for people with obesity or overweight in reducing their weight.
You can simply sprinkle some chia seeds on your yoghurt or salad.
3. Salmon Fish- Salmon is a great source of omega-3 fatty acids and other several proteins and essential vitamins and minerals.
It helps to reduce or lower the chances of getting a heart attack, high blood pressure, some types of heart attack and some cognitive diseases.
Salmon is one of the healthiest food and had a lot of health benefits.
4. Soybeans- Soybeans are rich in high fibre, and proteins and are an excellent source of omega-3 fatty acids. Soybeans and soy products may help in reducing several health problems like cardiovascular diseases, strokes, and some cancers and improving bone health.
Soybeans can be contained in several ways like soymilk, soy yoghurt, soy nuts, tofu and many more.
5. Flaxseeds- Flaxseeds are one of the oldest crops in the world. They provide a good amount of omega-3 fatty acids and several important vitamins and minerals. Flaxseeds have several health benefits which include a decrease in cancer growth, lowering cholesterol levels and improving heart health, controlling high blood pressure, stabilizing sugar levels and being overweight.
You can add flaxseeds and flaxseed oil to varieties of recipes. Add to your yoghurt, baked cookies or bread and other foods.