Food with omega-3 includes fish, Chia seed, flaxseed, hemp seed and many more. Omega-3 has many health benefits needed for healthy living. Omega-3 prvent liver damage, prevents depression and heart health.
Omega 3 Fatty acids are essential fatty acids, also known as polyunsaturated fatty acids (PUFA). Basically they are unsaturated fats which are beneficial for the cardiovascular system. They play a crucial role in brain function as well as normal growth and development
According to research, omega-3 fatty acids play an instrumental role in reducing inflammation. They lower the risk of chronic diseases like heart disease, cancer and arthritis. Being concentrated in the brain, it is important for brain memory and performance and behavioural function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk of developing vision and nerve problems. Deficiency symptoms of omega-3 fatty acids include poor memory, fatigue, dry skin, heart problems, mood swings, depression and poor circulation.
As a result of this we pressent to the food with omega-3 so that you can have all the necessary informations you require to stay healthy.
Here are the lists of the food with omega-3:
Cauliflower as food with omega-3:
Cauliflower also contains a good amount of omega-3 fatty acids which makes this leafy vegetable suitable for maintaining a healthy condition of the heart. Apart from omega-3, it is rich in nutrients like potassium, magnesium, and niacin.
In order to retain its nutrients, cauliflower should be steamed for not more than five to six minutes and lemon juice or cold pressed virgin olive oil should be added to it.
Hemp Seeds as food with omega-3:
Hemp seeds contain the most essential fatty acids of any nuts or seeds. They are high in proteins, minerals and polyunsaturated fatty ascids like gamma-linolenic acid (GLA) and stearidonic acid (SDA). Hemp seeds can also be sprinkled on foods and should be stored in the freezer to prevent them from going bad.
Flaxseeds as food with omega-3:
Being the richest source of Omega 3 fats, flaxseeds are considered to be a superfood. Often ground or used to make oil, these small seeds help in fighting cancer, reducing sugar cravings and promoting weight loss.
Salmon as food with omega-3:
Salmon is one of the most nutrient-dense foods on the planet. It contains high-quality protein and a variety of nutrients, including large amounts of magnesium, potassium, selenium and B-vitamins.
Studies show that people who regularly eat fatty fish, like salmon, have a lower risk of diseases like heart disease, dementia and depression. Omega-3 content: 4023 mg in half a fillet, or 2260 mg in 100 grams (3.5 oz).
Mackereel as food with omega-3
These small and oily fish are not only delicious in taste but also incredibly healthy. Apart from being rich in omega 3, this fish has a great content of nutrients and vitamins B6 and B12.
Sardines as food with omega-3:
Sardines are very small, oily fish, and are highly nutritious, especially when eaten whole. They contain almost every single nutrient that the human body needs. One cup of drained sardines provides over 200% of the RDI for vitamin B12, and over 100% for vitamin D and selenium. Sardines has Omega-3 content as high as 2205 mg per cup, or 1480 mg per 100 grams (3.5 oz).
Chia Seeds as food with omega-3
Chia seeds are not only rich in omega 3 but also vitamins, minerals and dietary fibers. Loaded with calcium, protein and magnesium, these seeds lower the risk of type 2 diabetes, improve exercise performance and also provides health benefits to the brain.
Wallnuts as food with omega-3:
Walnuts are very nutritious and loaded with fiber. They also contain high amounts of copper, manganese, vitamin E and important plant compounds. Wallnuts are 2542 perserving same as omega-3 content, making it one of the important food with omega-3.
Soyabeans as food with omega-3:
Not many people know that this plant source is quite rich in Omega-3 fats. Soybeans have ALA, which promotes heart health. They also contain high amounts of other nutrients, including riboflavin, folate, vitamin K, magnesium and potassium.
However, soybeans are also very high in omega-6 fatty acids, so they should not be relied on as a sole omega-3 source. We need to get omega-3s and omega-6s in a certain balance.
Brussels Sprouts as food with omega-3:
These little green vegetables are a storehouse of nutrients including omega-3 fatty acids and are considered perfect food for promoting healthy and beautiful skin. They should be steamed for about five minutes before consuming.
Now that you know the benefits of omega 3 rich foods and their sources, we are sure you will try and incorporate more of these in your diet. Eat healthy, stay healthy and do let us know how you are using these in your food.