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Omega 3 fatty acids are essential polyunsaturated fats which are built inside the body through the consumption of various foods. Omega 3 fats are present immensely in fatty fish, nuts and other plant-based options.
Different studies show that adding food rich in omega 3 helps cure heart disease and improve brain functions. So, let’s find out more about them.
Here is a list of foods high in omega 3 that can be an excellent addition to a healthy diet:
Salmon contains a high concentration of Omega 3 fatty acids and serves exemplary benefits to human health. In addition, salmon is a rich source of high Vitamin D, Vitamin B, selenium, magnesium, potassium, etc.
Including salmon in the diet can reduce the risk of heart disease and depression and provide a healthy glow to the skin.
As there are two kinds of salmon available – wild salmon and farmed salmon, the DHA and EPA content varies. One serving of wild salmon contains approximately 1.24 g of DHA and 0.59 g of EPA, whereas a single serving of farmed salmon contains 1.22 g of DHA and 0.35 g of EPA roughly.
Being an omega 3 enriched food, sardine is a great source of a variety of nutrients like calcium, Vitamin D, B12 and selenium.
It is essential to note that eating sardines regularly helps in restoring bone health, reducing the chances of diseases that occur due to acute inflammation and resisting depression.
Sardines are usually sold in the market in cans, and a single serving of canned sardines includes 0.74 g of DHA and 0.45 g of EPA.
Mackerel is a fatty fish made a great addition to worldwide cuisine as a smoked form. Being a great addition to the list of foods high in omega 3, Mackerel is an astounding source of Vitamin B12 and selenium.
In addition, the iron, magnesium and phosphorus content in this fish reduces the growth of cancerous cells. A single serving of Mackerel includes 0.59 g of DHA and 0.43 g of EPA.
Cod liver oil is derived by extracting the fat from the liver of cod fish. This is mostly available in capsule form and is generally consumed as a supplement. It is rich in omega-3 fatty acids and contains more vitamins A and D, making it an exemplary power food for healthy eyes and improving brain function.
The vitamin D concentration in cod liver oil regulates calcium absorption, which helps restore the bones' health. Furthermore, a single tablespoon of cod liver oil contains a total of 2438 mg of EPA and DHA.
Oysters or shellfish is a powerful food rich in omega 3 fatty acids. Apart from that, oysters contain abundant other nutrients like zinc, copper, manganese, phosphorus, copper, and vitamin B12.
The higher amount of antioxidants and vitamins present in oysters makes them a great choice for older women in restoring bone health. Regular consumption of this seafood reduces the chances of osteoporosis and regulates blood sugar levels.
A single serving of oysters contains the three important omega 3s. This includes approximately 0.14 g of ALA, 0.23 g of DHA and 0.30 g of EPA.
Anchovies are tiny fish, available in dry forms and are popular due to their strong flavours. Besides being one of the top omega 3 rich foods, anchovies are a great source of calcium, selenium, vitamin B12, vitamin A, etc.
This fish's protein content helps repair muscle tissue and boost metabolism. Moreover, it imparts protection from thyroid and Alzheimer's. The EPA and DHA present in a single serving in anchovies are 0.45 g and 0.77 g, respectively.
Caviar is an omega 3 enriched food with an amount of sodium, hence devoured consciously. It is famous for its excellent health benefits like preventing atherosclerosis and rickets and improving eye functions and cardiovascular health.
Being a rich source of vitamins B12, D and A, a single tablespoon of caviar contains 1046 mg of EPA and DHA.
Flaxseed is a brown or dark yellow seed which is pressed or ground to extract flaxseed oil. In addition to the presence of a high amount of plant-based omega 3 amounts, flaxseed is a rich source of magnesium, fibre and important vitamins like B6.
This type of seed has great cancer-restricting properties, improves gut health and reduces the bad cholesterol level. The ALA (alpha-linolenic acid) present in a tablespoon (approximately 10 g) of flaxseed is 2350 mg which is one of the highest rates among the plant-based omega 3 options.
Being a food rich in omega-3 fatty acid, the astonishingly nutritious values of chia seeds makes it a delightful addition to a healthy diet. They contain all the essential amino acids.
Some of the potential benefits of chia seeds are reducing high blood pressure, promoting great heart health, and controlling blood sugar levels. Furthermore, 28 g of chia seeds are rich in approximately 5,050 mg of ALA.
Another astounding plant-based source of ALA omega 3 fatty acid, algae, is an exquisite food item in Asian cuisine. Different types of algae, like nori, seaweed, chlorella, etc., are consumed worldwide for their excellent benefits.
Seaweed, a type of algae, has anti-diabetic, antihypertensive and antioxidant properties that make it a valuable component to combat thyroid. Being a great bearer of omega-3 fatty acids (ALA), seaweed contains useful pigment and vitamins A, D and C.
Apart from the above-mentioned food elements, omega 3 is present in countless other food options. As per the study by the American Heart Association (AHA), it is necessary to consume at least 2 servings of omega 3 enriched foods, mostly fish.
Generally, health experts always guide us to consume the same mindfully to avoid any health discomfort arising due to over-consuming fatty acid foods.
The primary benefits of consuming omega 3 rich foods are listed below.
According to the American Heart Association (AHA), consuming at least 2 fatty acid-rich fish per week is important. There are three main types of omega-3 fatty acids:
Nature has offered a myriad of food options that contain omega 3 fatty acids and are extremely bone.
For vegans, a plethora of Omega 3 acids is available in flaxseeds, walnuts, tofu, navy beans, Brussel sprouts, avocados, etc. Hence, it shows that the plant-based nutrient omega 3 can be derived from a variety of vegetarian options.
It is always beneficial in the long run to follow a diet that contains sufficient portions of vitamins, minerals, omega 3 and other proteins. The intake of these nutrients improves the overall gut health and reduces inflammatory health issues, thus imparting a healthy lifestyle.
Hence, a diet containing a mindful portion of omega 3 rich foods and other nutrients will keep one active for a longer period and keep diseases at bay.
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