health benefits of Omega-3

Omega-3 fatty acids can be remarkably beneficial for your health. The Omega-3 fatty acids are actually a part of the membranes surrounding cells in the human body. For the same reason, it is believed that adding regular intake of Omega-3 fatty acids can provide a whole host of health benefits.

Significant Health Benefits of Omega-3 include:

health benefits of Omega-3

  • Helps to prevent heart attacks and strokes
  • Increases the flow of blood to the brain
  • Lowers and manages cholesterol
  • Improves memory
  • Lesser mood swings
  • Decreases inflammation in the body

Why are foods rich in Omega-3 important?

It is important to get as much of omega-3 fatty acids as part of your diet instead of other supplements sources. An all-rounded diet including omega-3 fatty acids also has to include other essential vitamins and minerals to help the body run properly. 

It is also important to know about the variety of omega-3 fatty acids available in various food items. There are various types of omega-3 fatty acids. The three types of omega-3 fatty acids considered most beneficial are:

  • Alpha-linolenic acid (ALA).
  • Eicosapentaenoic acid (EPA). 
  • Docosahexaenoic acid (DHA).

Also Read: 15 Food you thought were healthy but actually aren’t!

5 Best food sources for Omega-3 Fatty Acids.

1. Fatty fish such as salmon and anchovies

Salmon rich in Omega-3

Fatty fish are rich in Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Fish also nourishes the body with protein and vitamin D. Fatty fish is an excellent source of omega 3 fatty acid are:

  • Salmon
  • Mackerel
  • Halibut
  • Sardine
  • Tuna
  • Anchovy

Eating a serving of 3.5- to 4 ounces of fatty fish at least twice a week is an effortless way to boost your consumption of omega-3 fatty acids. Try it and you will realize that it is actually easier to do this than you think.

2. Walnuts

walnuts

Walnuts are the only among the “nut family” which is a substantial source of omega-3.  One ounce serving of walnuts is rich in 2.5 grams of Alpha-linolenic acid (ALA) omega 3. Moreover, walnuts are a colossal source of vitamin E, fiber and magnesium. Simple ways to add walnuts to your daily diet are:

  • Add them to your salads.
  • Have a few walnuts with milk or coffee (Also Read: Myth or Fact: Is Coffee Beneficial for Gallstones? )
  • Make them a part of your afternoon snack along with some fresh fruits.
  • Chop and add them to your home-baked cookies.
  • Add them to your homemade pesto.

3. Chia Seeds 

chia seeds in an oatmeal bowl

Chia seeds are high in ALA omega-3 fatty acids. Two tablespoons of chia seeds contain 10 grams of fiber and proteins and minerals like magnesium, iron, and zinc. You can add chia seeds to your cereals, smoothies, granola or baked cookies or cakes and many more. People consuming chia seeds for the first time may have some digestion troubles at first. This is because chia seeds are a rich source of fiber. Start with a small number of chia seeds each day and then increase the serving gradually. 

4. Flaxseeds

Flaxseed

Just like chia seeds, flaxseeds are rich in omega-3 fatty acids. Just one tablespoon of flaxseed contains 2 fiber and 2 grams of Polyunsaturated fatty acids, including Omega 3. You can add these low-calorie seeds to many of your foods such as:

  • Smoothies 
  • Cereals
  • Salads
  • Oats
  • Granola
  • Yogurt 

Start slowly if you are new to consuming flaxseeds. As their high fiber content can initially disturb your digestive system. Drink a lot of water and fluids to help your body better absorb the high fiber in them.

5. Omega-3 fortified eggs and milk

Omega3 fortified eggs and milk

Some hens are fed flaxseed in order to get omega-3 fortified eggs. Omega-3 fortified food items are those which have omega-3 fatty acids in them. Hence, it is always advisable to buy eggs which have the label saying “enriched with omega-3” or “contains omega-3”.

Similarly, you can also get  omega-3 fortified milk in the market, which is produced the same way as  omega-3 fortified eggs. 

Also Read: Is Milk Good for Piles?
Also Read: Is Egg Good For Piles?

Additional Supplements for Omega-3

Omega-3 supplements in a bowl

There are a variety of supplements rich in omega-3 types, including:

  • Fish oil.
  • Flaxseed oil.
  • Krill oil.
  • Algal or algae oil

Also Read: Ghee healthy for the body- Myth or fact?

Bottom Line

Adding foods rich in Omega-3 fatty acids in your diet can bring many health benefits. It may surprise you how efficiently the omega-3 fatty acids work for your body and skin. It is suggested to add natural sources of omega-3 foods in your everyday diet. Start low if you are trying it for the first time. 

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