10 Foods high in omega 3 fatty acids
Omega-3 fatty acids are called ‘essential’, because your body needs them, but can’t produce them. That means that the only way you can get these omega-3 fatty acids from the food that you eat. Omega-3 fatty acids are unsaturated fats that play a vital role in the functioning of the brain, they help to reduce inflammation in the body, and they reduce the risk of heart disease and other cardiovascular problems. If you don’t get enough omega 3 fatty acids in your diet, the initial symptoms of a deficiency are poor circulation, dry skin, lapses in memory, and fatigue. When you consider that vast array of foods that are available, which do contain these essential fatty acids, you might be surprised to learn that omega-3 deficiency is a quite a common problem. To avoid omega-3 deficiency, all you need to do is eat more of these ten foods that are high in essential omega-3 fatty acids.
Most people associate fish with omega-3 fatty acids, but there are a surprising number of plant sources of the nutrient too. One of those is cauliflower, which is an easy vegetable to add to your diet. Cauliflower is also a good source magnesium, potassium, and niacin, all of which will help keep your heart healthy.
Another good plant source of omega-3 fatty acids are nuts. You can easily boost your omega-3 intake by eating nuts for a snack, sprinkling nuts on salads, or adding them to your cooking. The nuts with the highest content of Omega-3 fatty acids are walnuts, peanuts, cashew nuts and pecans, so you have plenty of choice of nuts to add to your diet.
3. Chia seeds
Just a teaspoon a day of nutty tasting chia seeds will give you a good boost of Omega-3 fatty acids and you can use chia seeds sprinkled on salads, yoghurt, breakfast cereals, or you can add them to smoothies. These tiny nutritious seeds will also provide you with a healthy dose of protein, fibre and minerals, like phosphorus, magnesium, and calcium.
Salmon is the fish that is most often referred to with regards to its contents of omega-3 fatty acids, but any cold water, oily fish will provide you with some omega-3. When buying fish like salmon, it is best to buy fish caught in the wild because they contain higher quantities of omega-3 fatty acids. Wild fish also contain a lot fewer contaminates as well, so it is much better for you all round.
5. Brussels sprouts
If you are looking for vegetarian options to boost your omega-3 intake, then Brussels sprouts would be a good choice. Brussels sprouts are little powerhouses of all sorts of nutrients, as well as omega-3, and they are also considered to be one of the best vegetables to eat for healthy, clear skin. Other vegetables that contain omega-3 are asparagus, broccoli, and carrots.
6. Vegetable oils
One of the reasons that oils such as olive oil, flax seed oil, and soybean oil are so good for you is that they provide a good source of mega-3 fatty acids. Cook with oils like these and you will be boosting the amount of omega-3 in your diet and doing your heart a big favour.
7. Free range eggs
The standard, battery farmed eggs do not contain very high amounts of omega-3, but free range eggs do, and they make a great alternative to fish as a source the essential fatty acids. Free range eggs can actually contain up to seven times more omega-3 than standard eggs, and they are not all that more expensive than regular eggs now.
8. Flax seeds
Both flax seed oil and flax seeds themselves are very good sources of omega-3 fatty acids, but if you are going to eat the seeds, you need to grind them first, because they are very difficult for the body to digest. You can use ground flax seed by adding it smoothies, sprinkling it over breakfast cereal, or adding to your baking.
9. Grass fed beef
Grass is a natural source of omega-3 fatty acids, so any animal that has been fed on grass will contain omega-3. Grass fed beef is a particularly good source of omega-3. If you are a meat eater, adding mare lean beef to your diet will help you reach the required amount of mega-3 in your diet, but not too much though, because too much red meat can cause other health complications.
Soybeans and products made from them like tofu and Edamame are a very good source of omega-3 fatty acids. Perfect for the vegetarian or vegan, and it will also provide you with protein and fibre too.
What are your favorite foods high in omega 3 fatty acids?
Stay happy and healthy!