What is omega 3 and which are the omega 3 rich foods?

Omega 3 fatty acids rich foods with benefits

Time and again, medical practitioners and nutritionists have stressed on the fact that omega 3 fats are essential to one’s overall health. Omega 3 fatty acids are a family of polyunsaturated fats that constitute an integral part of cell membranes throughout the body. There are 3 types of omega 3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). DHA and EPA are the preferred sources, and these kinds of omega 3s are found in seafood sources like salmon and sardines. On the other hand, ALA is found in some plant foods, including certain nuts and seeds, as well as high-quality meat like grass-fed beef. 

Omega 3 fatty acids foods have been proven to have strongly positive effects on our health for various body systems. Omega 3 rich foods benefits include promoting cardiovascular health by lowering blood pressure, cholesterol, and plaque buildup in the arteries. It also stabilizes blood sugar levels, thus preventing diabetes. Besides balancing cholesterol levels, omega 3 foods have been found to reduce muscle, bone and joint pain by lowering inflammation. Further, it has been closely associated with prevention of depression, boosting concentration and learning, improving immunity, etc. Skin health has also been shown to be linked with omega 3. What’s more, researches have revealed that these essential fatty acids can be highly beneficial in treating digestive disorders like ulcerative colitis, and reducing risk of cancer.

The top 15 omega 3 rich foods include, mackerel, salmon fish oil, cod liver oil, walnuts, chia seeds, herring, wild-caught salmon, ground flaxseeds, tuna, white fish, sardines, hemp seeds, anchovies, natto, and egg yolks. Amongst other natural sources of omega 3 fatty acids foods, are nuts and seeds such as butternuts, brazil nuts, cashews, hemp seeds, and hazelnuts. Many vegetables, especially the green leafy ones, are great sources of ALAs. Some of the vegetables that should definitely feature in your diet include, Brussels sprouts, kale, spinach, and watercress. Lots of oils also contain omega 3s, usually in the form of ALAs. These include mustard oil, walnut oil and hemp oil. 

If you browse through any supermarket these days, you would probably notice that food labels brag about their omega 3 content more than ever. In today’s times, omega 3s are being artificially added to multiple kinds of processed foods, such as, peanut butter, baby formula, cereal and some protein powders. However, it is still a far better option to derive your omega 3s from whole, real food sources, especially wild-caught seafood.