When it comes to essential fatty acids, there’s nothing more important than Omega 3 fatty acids. There are several Omega 3 fatty acids sources in food and you should certainly look these up at the earliest. Dietary sources are always necessary since our bodies are not capable of producing these. DHA, EPA and ALA are major types of Omega 3s and the major sources include sardines, salmon and other sea food in addition to several seeds and nuts. You should certainly aim for at least 1, 000 milligrams each day of DHA/EPA and around 4,000 milligram of complete Omega 3s. Omega 3s belong to the PUFA group of fats which are cholesterol fighters. ALA is also essential for our regular diets and is found in several animal and plant food sources as well. The Omega 3 rich foods benefits are well known and Omega 3 rich diets can actually reduce cholesterol based heart disease risks as well.
An interesting fact is that in Okinawa, Japan, people usually consume more of vegetables, fish and other fresh produce. They live longer than people in many other countries and cities across the world! The regular Okinawa meal contains eight times the average Omega 3 amounts in other diets across the world. The Omega 3 fatty acid foods benefits add up to better health and longer life from a comprehensive perspective. Omega 3 rich foods are also consumed heavily by people in the Mediterranean Region including countries like Turkey, Spain, Greece, France and Italy among others. These people have the lowest cardiovascular risks and have lower incidences of strokes, high blood pressure and heart disease as compared to the average American citizen. There are several sources of Omega 3 fatty acids in Indian food which are heart healthy and should be incorporated into your daily diet.
Some sources that you can consider include flax seeds which contain ALA in good amounts in addition to Chia seeds which come with the added benefit of improved digestion. Salmon is another good source of Omega 3 as mentioned previously in addition to oysters, crabs, shrimps and other sea food. Fish oil is also a good source of Omega 3s and this can be incorporated into your regular diet as well. Soybeans and walnuts are other good sources which you should certainly check out along with eggs and cauliflower. Additionally, you should switch to Nutralite which is a healthier table margarine containing MUFA and PUFA and no hydrogenated oil whatsoever. This contains low cholesterol and will be a good addition to your daily diet.
Shivani
Shetty is a leading nutrition, diet and wellness expert. She offers
advice on the right nutrition, low cholesterol recipes and more.
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