This article will help you to know the omega 3 fats with top omega 3 foods. Omega 3 fatty acid is known as “omega 3 fatty acids” in general terms. It is one nutrient that is helpful to balance the nutritional value in your body. This is because your body is not able to produce the “fatty acids” that are essential for your body. So, to supplement those essential fatty acids, you have to rely on natural sources for consumption. There are two types of sources from where omega 3 fats can be obtained. That is obtained from animals and plants. And there are three types of omega 3 fats. Those are alpha-linolenic acid (ALA), ecocisapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But mostly DHA and EPA are preferred for consumption. Those two are supplemented from the seafood. While the AHA is found in plants and seed products. The intake of omega 3 foods has proved beneficial for the body to avoid various types of health issues. Read the article further to know the top omega 3 foods for consumption.
Omega 3 Deficiency Leads to:
- Digestive disorders
- Heart disease
- Muscle and joint pain.
- Low eyesight
- High cholesterol level.
List of Top Omega 3 Foods:
1.) Mackerel is among the Top Omega 3 Foods
Mackerel belongs to the family of fish. It is a small fatty fish which is good for your health. In most places mackerel is consumed as smoked or in fillet from during their breakfast. Mackerel is very much rich in nutrients and Vitamin B 12. It also contains selenium which is present in almost all seafood. The intake of mackerel lowers the risk of diabetics, balances the blood pressure, improve your cognitive system and helps to lower down the symptoms of arthritis.
2.) Salmon as the Omega 3 Foods
Salmon is the second best omega 3 food that is good for consumption. It contains protein, magnesium, potassium, Vitamins (5,6) and selenium. Also, salmon consists of the two sources of omega 3 fats, i.e EPA and DHA. Here are few of the health benefits of consuming salmon. That includes improving the osteoarthritis and inflammatory joints. It means the intake of salmon in your diet will help to improve your bone health. And also reduces depression symptoms.
3.) Cod-Liver Oil is Best among Omega 3 Foods
Cod-liver oil is extracted from cod-fish. It is a supplement of omega 3 foods. Cod-liver oil is high in Vitamin D and Vitamin A. The intake of cod-liver oil is 1 tablespoon once a day is more than enough. It will help you to be away from high cholesterol, diabetics, high blood pressure, heart disease and many more.
4.) Walnuts is among the Omega 3 Foods
Well, there is a plant family that is high in omega 3 foods. Walnuts can be consumed by those who are allergic to fish or other such products. Walnut will work the same way as the intake of fish in your daily diet does. Walnuts have fibre content and high in manganese, copper, Vitamin E. the intake of walnuts during your snacking without removing the skin is effective for your health. The intake of walnut will keep your heart and brain healthy. Along with, it will help you maintain your weight and helps to fight cancer.
5.) Chia Seeds as Omega 3 Foods
Chia seeds are tiny black seeds in nature. They are obtained from Salvia Hispania plant. Chia seeds contains fibre, protein, calcium, fat, magnesium, potassium, phosphorus. Chia seeds are most popular as one of the weight losing component. The intake of chia seeds will improve your heart, diabetics and bone health.
6.) Herring as Omega 3 Foods
Herring is a species of fish that has more oily content in it. The intake of herring in your weekly diet is quite beneficial for your health. You can take 3 ounces of herring during your dinner. While many people like it to consume during your breakfast meal, mostly in England. It will help you to improve your red blood cells, bone health and the function of your nerves.
7.) Oysters Best in Omega 3 Foods
Oysters are seafood that is likely to be the best in omega 3 foods. It is made of the best nutrients like zinc, copper and Vitamin B 12. Oysters are consumed in various forms. It can be consumed as a snack, appetizer or a whole meal. It boosts your metabolism, lowers your cholesterol level, balances blood pressure. You can add the intake of oysters into your weekly diet.
8.) Flaxseeds as Omega 3 Foods
Mostly flaxseeds are available in form of oil. It contains the AHA omega 3 fatty content. Flaxseeds are good sources of fibre, protein, magnesium and Vitamin E. The intake of flaxseed is very beneficial for your health. It will help you to have clear skin, balances the cholesterol level, improves digestion, fights cancer and helps in weight loss.
9.) Tuna is among the Omega 3 Fatty Foods
Tuna is available worldwide, either in form of canned fish or fresh seafood. In the recent research it has been noticed that there are lots of health benefits with the intake of tuna fish. It consist of vitamins, minerals, iron, magnesium, phosphorus, selenium, saturated fat or sodium. You can add tuna into your diet with an intake of 3 ounces per servings. The benefits that tuna provide are it improve your cardiovascular condition, prevents cancer, increase red blood cells count, boost your immune system, keeps your skin healthy and reduces inflammation.
10.) Soybeans as Omega 3 Fatty Foods
Soybeans have found its ranking among the ten best omega 3 foods. If you happen to avoid any kind of seafood that contains omega 3 fatty content, you can opt for soybeans. It is counted the vegetarian foods that contain high fibre and protein. It also contains Vitamin K, potassium and magnesium. Therefore, soybeans can be consumed in various forms. It includes soy milk, soy flour, cottage cheese (tofu), fermented products( tempeh and miso).