What are omega-3 fatty acids and Foods
Omega 3 fatty acids, also known as Omega 3 oils are a kind of fats that can improve the health of a person. They are essential nutrients that can improve cell functioning and heart health. They are Polyunsaturated fatty acids, which are fatty acids containing more than one double bond. it can be obtained from certain foods such as salmon, tuna, herring, sardines, walnuts, chia seeds, flaxseed, cod liver oil, soybean oil, etc. Fatty cold-water fish, in particular, contains the highest amount of fatty acids.
8 Foods rich in Omega 3 Fatty acids
1. Anchovy-
Anchovy are small forage fish, the size of a man’s finger. Anchovies contain around 450 mg of Omega 3 fatty acids per serving and are one of the healthiest foods. Because they contain a strong taste, they are mostly used as pizza toppings, sauces, and dressing or are eaten dried or canned along with something else.
2. Mackerel-
Another fish that contains a good amount of healthy fats. It contains a whopping 4500 mg of Omega 3 fatty acids per serving. They are also rich in other nutrients and can improve the health of a person. They are big fish, with most mackerels measuring more than a foot in size. Mackerels can be used on a salad, as a pasta ingredient, or as a sandwich filling. It can also be eaten individually, smoked or fried.
3. Salmon-
Yet another fish on this list. Salmon contains around 2100 mg of Omega 3 fatty acids per serving. Salmon is rich in protein, vitamin D, and other essential nutrients. The best way to eat salmon is individually because of its great taste. Salmon can be eaten grilled, Pan-fried, Pan-seared, or roasted.
4. Cod liver oil-
It is the oil that is extracted from the livers of a fish called cod. Cod liver oil contains around 2500 mg of Omega 3 fatty acids per serving. Since it contains a strong taste, it is mostly used as a supplement in a capsule. It can also be eaten directly from a spoon but make sure you don’t eat more than 2 teaspoons because that can be harmful.
5. Herring-
Herring is a forage fish, the size of a hand. It contains more than 2000 mg of Omega 3 acids per serving. It is usually eaten smoked, pickled, or canned. It is a highly nutritious food that is good for our health.
6. Flaxseed-
Flax Seeds are seeds belonging to flax, a flowering plant. Flax seeds are fibrous plant-based foods that are rich in healthy fats, protein, and antioxidants. Flax seeds contain around 2300 mg of omega-3 fatty acids per 10 grams. It can be eaten as an additional ingredient in cereals and smoothies. You can also try flaxseed oil to get essential fatty acids.
7. Chia seeds-
They are edible seeds that are rich in good fats and fiber. They are grown on Chia plants, also known as Salvia hispanica. Chia seeds contain 2000 mg of Omega 3 fatty acids per 10 grams and are also a great source of protein. Chia seeds can be used in smoothies, cakes, biscuits, energy bars, cereals, etc.
8. Walnuts-
Walnuts contain a good amount of good fats. They are rich in essential fats and contain 2500 mg of Omega 3 fatty acids per serving. Walnuts are rich in antioxidants and proteins which are essential for keeping us healthy. Walnuts can be eaten raw or as an ingredient in cereals, cakes, salads, and yogurts.
Benefits
- It may reduce depression and anxiety
- Helps in muscle growth
- May improve eye health
- Can improve the health of pregnant women
- May reduce the risk of Heart disease
- Can help lower blood pressure
- May improve metabolism
- May reduce inflammation
- Reduces fat in the liver
- May improve bone and joint health
- Good for the skin
- Can improve quality of sleep
If you are vegetarian or don’t like the taste of foods that are rich in omega-3 fatty acids, then you can try their supplements that are easily available at any chemist shop. However, It should be noted that the supplements only work if you eat foods rich in fat alongside them. Otherwise, the acids will not be absorbed into the body. Also, you need to make sure that you don’t eat too much of foods that are rich in Omega 3 because they are high in fats and can cause health problems such as high cholesterol, high blood pressure, heart disease, and stroke.
