Omega 3 fatty acids – what it is all about?

Healthy food is the one that is full of all the essential nutrients that we need to stay fit. The essential fatty acids can be included in our daily food to give us the energy boost that we need. Essential fatty acids are important ingredients of the food which we have to maintain a healthy and fit life. Essential fatty acids cannot be generated automatically within our body so they need to be supplied from outside via the food that we eat. 

The omega-3s are one type of essential fatty acids that are available in many recipes. Omega 3 fatty acids foods have many benefits for the body and the brain. They are beneficial to the heart as they normalize and regulate the cholesterol triglyceride levels. The DHA as we often hear is essential for the development of brains in children. Health organizations recommend a minimum of 250-500 mg of omega-3 per day for healthy adults. Omega 3 health benefits include regulating heartbeat, reduce blood pressure, decrease blood clot formation, and reduce overall inflammation, all of which decrease the risk for heart attacks and strokes. There are now several studies that suggest omega 3 rich foods ingestion can reduce the risk and slow the progression of colon cancer and lower the risk of both prostate and breast cancer.

As far as the sources of omega-3s are concerned fishes like Salmon, sardine, Mackerel are the best sources. Apart from fishes, cod liver oil is a rich source of omega 3. Flax seeds and walnuts are also rich in omega3 fatty acids. Apart from animal sources, while talking amongst the plant sources, the most important sources are walnuts, soy foods, pumpkin seeds and rapeseed oil along with dark green, fresh leafy vegetables such as spinach and lettuce which are also high in omega 3 fats. Apart from these oils, fruits such as the melons, black berries and pomegranates are also known to contain omega 3 fats in high amounts. Those who have an alternate choice of food can eat eggs, and various dairy products like peanut butter which are readily available around us, for your daily dose of omega 3 foods for a healthy and positive lifestyle. 

Shivani Shetty is a well known nutritionist and health expert who offers valuable advice on positive eating habits and keeping your body strong and healthy.