This article is about foods high in omega-3 fatty acid. Omega-3 fatty acids are polyunsaturated acids that your body require in order to maintain the health of your hearth. It has numerous health benefits but the looking after the heart problems is the most prominent among all. You can easily consume them. They are easily available in sufficient amount in many of the foods. It is rich in contents that you need to consume from foods as the body cannot produce them by itself. Alpha-linolenic is the example of such content. Actually, it ia more or like type of Omega 3. It has two more types – Eicosapentaenoic Acid (EPA) and Docosahexaenoic (DHA). These can be easily obtained from seafood. This article is about omega-3 fatty acid and we are basically going to discuss the foods rich in omega-3. We are further going to discuss benefit of Omega-3 and the food high in Omega-3. Go through the article to know the foods high in omega-3 fatty acids.
Benefits of Omega-3 Fatty Acid:
Omega-3 is very essential at treating the cardio related problems. Its consumption bring about a reduction in heart problems. Given below are the benefits of Omega-3:
1.) Omega-3 for Heart: As discussed above, omega-3 is very beneficial for your heart. American researchers have reported that people who consume food omega rich food, like fish, every week, have a 50% lower risk of dying from a cardiac attack.
2.) Omega-3 for Children: Omega-3 is a very important element that effects the development of a child. Children who consume Omega-3 rich foods have higher learning capacity.
3.) Omega-3 for Cholesterol: Omega-3 maintains the level of cholesterol in the body.
Foods High in Omega-3 Fatty Acids:
Deficiency of Omega-3 can cause serious physical and metal problems. Deficiency of Omega-3 has also been ranked as the sixth reason that leads to death in America. It is better to increase the consumption of Omega-3 rich food in your diet. It will never lead to emergency of taking supplements for Omega-3 and will work for you health as well. Food rich in Omega-3 that can contribute to your health are:
1.) Fish High in Omega-3 Fatty Acids
When it come to Omega-3 , fish is the richest food among all the food. Have fish at least once a week and it will provide you sufficient amount of Omega-3 that will be helpful at maintaining your health. But the bad part is that, the supply of fish has been contaminated with toxins due to commercialization of seafood. But, this does not put an end to the hope of consuming Omega-3 rich fishes. You can have salmon and small fishes like sardine. It is important to avoid farmed salmon.
2.) Fish Oil Rich in Omega-3 Fatty Acids
You can also go for fish oil to get omega-3 benefits. Fish oil is the richest source of Omega-3. There are the different type of fish oils available in the market. It’s on you to go for the best one among all of them. Just increase the consumption of fish oil and you will not suffer from the deficiency of Omega-3. It will also help improve your health and treat your health well.
3.) Chia Seeds High in Omega-3 Fatty Acids
Chia seeds basically belong to flowering plant family. When we talk about health benefits of chia seeds, there are many. They are used to make nutritious drink. They are grown for commercial uses and are consumed in southern Unites States. Apart from Omega-3, chia seeds are also a rich of niacin, riboflavin and iron, magnesium and phosphorus. You can increase the consumption of chia seeds to consume the benefits of Omega-3. It is not difficult to increase their consumption as they are used as toppings for energy bar, smoothies and breakfast cereals. But, you should also be aware of the side effects of chia seeds.
4.) Flaxseed Oil High in Omega-3 Fatty Acids
Flaxeed oil is another type of oil rich in Omega-3. It is also known as linseed oil. It also has the healing compounds. They are also used to prepare balms for inflammation in the skin. It is a very rich source of Omega-3. Moreover, it is known for Omega-3 and just one teaspoon contains around 2.5 grams of Omega-3. So, it is highly advised to increase the consumption of flax seeds oil.
5.) Walnuts High in Omega-3 Fatty Acids
Walnuts are another rich source of Omega-3. 1 piece of walnuts contain 120 gm of Omega-3. What you need to do is increase the consumption of walnuts. They are healthy and tasty as well. You can consume them directly or can consume the dishes that contain walnuts. Be regular at their consumption. If you do not like to have them directly or do not like the taste of raw walnuts, then you can also go for walnuts oil. They are equally beneficial as a whole walnut. You can have walnuts in your breakfast.
6.) Oysters High in Omega-3 Fatty Acids
Another seafood, oysters are also a rich source of Omega-3. If you love seafood than it is very easy for you to increase the amount of Omega-3 as some of the sea foods are highly rich in Omega-3. Oyster is one of them. When we talk about the quantity of Omega-3 in Oysters, a medium oyster contains 85 gm of Omega-3. It is recommended that you increase the consumption of oysters in your diet.
7.) Soybeans Rich in Omega-3 Fatty Acids
Soybeans are also among the best foods high in omega-3 fatty acids. The best part them is that they are easily available and you need not spend much on them. It is a part of the family of legumes and is widely grown in East Asia for its edible bean. Fat free is a very cheap source of protein. They are available in many forms like soy sauce, soy milk, bean paste etc. You can consume it in any form. It is the beast to have the roasted beans. This is also a rich source of carbohydrate and thus should be consumed by vegetarian for sure.
8.) Caviar High in Omega-3 Fatty Acids
It is one of the richest sources of omega-3 fatty acids. When we talk about seafood rich in Omega-3, caviar stands among the tops on the list. Caviar is a delicacy that has a bunch of fish eggs. But here, we are talking about fish roe. It is a very rich source of omega three. You have to consume fish roe for the purpose.
9.) Mackerel Rich in Omega-3 Fatty Acids
Mackerel, another seafood, is a rich source of Omega-3. As discussed earlier, fishes are the good source of Omega-3. Oily fish Mackerel is also one of them. You can have it once or twice a week and it will full fill the requirement of Omega-3 in the body.
10.) Spinach High in Omega-3 Fatty Acids
You can also go for spinach in order to fulfill the requirement of omega-3 fatty acids. Spinach, rich in iron, is also a very rich source of Omega-3. You can have it any form. You can cook it well or you can also have the boiled spinach. If you are a vegetarian or you do not like sea food then it is a very good to increase the consumption of Omega-3.