Omega-3 fatty acids have been proven to have the ability to reduce the amount of bad fat in your body helps lower bad cholesterol. Omega-3 fatty acids are good for the heart and is also beneficial in preventing or lowering the risks of depression, fatigue, type 2 diabetes, brittle hair, joint pain, dry skin and inflammation in the body.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fats that are proven to provide great health benefits that includes lowering the risks against heart disease, anti-inflammatory properties, helps in enhancing metabolism, promotes weight loss and improvements in behavior in children. Omega-3 fatty acids are also known as essential fats because it cannot be produced by the body and must be sourced or obtained from our diet.
Omega-3 Food Sources
Below are the top five examples of food sources that are rich in omega-3 fatty acids that can help in maintaining a healthy body and longer life:
- Cold-water fishes: Cold-water fishes like salmon, cod and tuna are great sources of omega-3 fatty acids, selenium, protein and vitamin D thus giving more benefit. Other types of seafood contain small amounts of omega-3 fatty acids. Fresh water fishes have less omega-3 as compared to salt water fishes. Though some fresh water varieties like fresh water trout has a high level of omega-3 fatty acids. Other seafood sources include tilapia, Pollock, halibut and shrimp.
- Flaxseed oil and ground flaxseeds: Flaxseed oil and flax seeds are good sources of omega-3. Whole flaxseeds can be purchased at health food stores and as bulk. The flaxseed husk are tough and are difficult to crack when chewed so it is advisable to ground it using a coffee grinder, blender or a food processor to be easily digested by the body when ingested. If the flaxseeds are not processed properly, it will just pass through the body undigested and the body will not be able to take the nutritional advantages of it. Grinding flaxseeds before being eaten will also help in providing essential fiber, oils and linens qualities to the body. Flaxseeds should be finely ground to be more palatable. You need to store flax seeds in an airtight and dark container to retain freshness. After grounding, you can add flaxseeds to your cereal, oatmeal, juices, salads, protein shakes or you can eat them plain or salted. Ground flaxseeds stay fresh and safe to eat up to three months. Flaxseed oil can be used in salad dressings and can start fresh in the fridge for up to three months.
- Omega-3 eggs: Many may never know this but there are actually omega-3 eggs. Its look, taste, cook and store as a normal egg. The difference between omega-3 eggs and normal laid chicken eggs is that omega-3 eggs are laid by chickens that have been fed with corn, soybean, alfalfa and flax seeds. An average-sized omega-3 egg contains about 320 mg of omega-3 fatty acids while a regular egg contains only 63 mg of omega-3.
- Nuts: Cashews, almonds, walnuts, pistachios, pecans are brilliant additions to your salads, ice cream, yogurt and stir fry. Or you can eat it as it is salted or unsalted. Walnuts are high in omega-3. A ¼ cup of walnuts can give 2.3 grams of omega-3 that is 91% of the daily value that we need for essential fats.
- Fish oils: Fish oils are one of the most effective ways in ensuring hat you are getting a sufficient amount of omega-3 fatty acids daily into your diet. These are beneficial supplements considering the dietary restrictions and recommendations of 12 ounces of fish/week. When you purchase fish oils, you have to make sure they are distilled and enteric coated to maximize absorption.
These are the top omega-3 foods that you can take to ensure that the essential fatty acids are present in your daily diet. It is suggested that before you start taking supplements, you should always talk to your trusted doctor, physician or health care provider.
They may have specific recommendations or possible warnings depending on your health and other medications you’re taking.