3 foods high in omega-3 fatty acids that should be part of your daily diet


Suruchi Patwary, June 01, 2021

Omega 3 Fatty by Evan Lorne | www.shutterstock.com

There is a common misconception among most people that all fats are bad for the body and lead to obesity, heart problems, and other health problems. However, there are certain essential fats that are extremely beneficial for our physical and mental health. Omega-3 fatty acids fall under this category. So we talked to Rohit Shelatkar, VP at Vitabiotics, fitness and nutrition expert to learn more about omega-3 fatty acids. Here’s what he had to say:

This heavily researched component has been shown to be beneficial for our skin, eyes, heart, joint and brain function. It has powerful anti-inflammatory properties, which makes it extremely effective for people with chronic conditions, including cancer and heart disease. Today it is also being studied for its benefits in improving mental health, particularly in the areas of mental disorders and age-related mental decline, and various autoimmune diseases.

The three most important omega-3 fatty acids are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). These are known as essential fatty acids because our body doesn’t make them. Hence, it must be taken orally through foods or supplements. While the first two are found in fish and seafood. ALA can be obtained from plant foods such as flaxseed. Our body can break down ALA into DHA and EPA, but in very small amounts. Plant-based people can get these from omega-3 supplements.

Rohit talked about some major sources of omega-3 and they are stated as follows:

1. Walnuts

Krasula walnuts | www.shutterstock.com

Walnuts are filled with omega-3 fatty acids and are highly recommended to help lower cholesterol levels. They also contain chemicals that widen the body’s blood vessels, which can improve blood circulation and heart health. Walnuts are also great for fighting diabetes, preventing cancer, reducing inflammation in the body, improving skin health, regulating sleep, and controlling body weight. The essential fatty acids found in walnuts are extremely beneficial as they help the body absorb higher amounts of calcium from food, which leads to improved bone health.

2. Fish and other seafood

Salmon, Tuna By StopperOhana |  www.shutterstock.com

Salmon, Tuna By StopperOhana | www.shutterstock.com

Salmon, mackerel, anchovies and tuna are rich in omega-3. In addition to being rich in these fatty acids, fish like salmon are great sources of vitamin D, protein, and phosphorus. The fats offer a number of cardiovascular benefits, such as: B. reducing inflammation throughout the body, reducing the risk of heart attacks, high blood pressure, arrhythmias and embolisms.

3. Chia & Flaxseed

Chia & Flax Seeds By Luis Echeverri Urrea |  www.shutterstock.com

Chia & Flax Seeds By Luis Echeverri Urrea | www.shutterstock.com

A readily available vegetarian source of omega-3s, chia, and flaxseed is known to be an excellent source of omega-3, vitamin A, magnesium, and manganese. They contribute to increased daily fiber intake and are an excellent source of omega-3 fatty acids for vegans and vegetarians. These seeds can be added to smoothies, salads, and desserts. They are also an essential part of a weight loss diet because of their myriad of health benefits.

Because getting the required amount of omega-3 from food can be difficult, there are many omega-3 supplements on the market today. Omega-3 fats play a vital role in the growth and proper functioning of the human body. Regular consumption can help improve health, including protection against chronic illness.

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