Omega 3 is an essential fatty acid that plays an important role in the development and functioning of our human body. They are basically unsaturated fats that help in improving your cardiovascular system, promote brain growth and enhances energy levels. Omega-3 is considered to be one of the most essential nutrients out there today. And research has shown that a deficiency in Omega-3 fatty acid can lead to poor memory, exhaustion, dry skin, heart problems, depression, and poor circulation.
Alpha- linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three principal sources of omega-3 fatty acids found in food. ALA is found primarily in oils from plants like flaxseed, Soyfoods and pumpkin seeds. DHA and EPA are primarily found in fresh fish and other kinds of seafood.
There are many omega-3-rich foods out there, but here are the top 5
Fish is a good source of protein as well as omega-3 fatty acids. It is considered to be the best source of long-chain omega-3 fatty acids other than omega 3 supplements. But not all fish are created equal, fish such as Mackerel, Salmon, Oysters, Sardines contain high amounts of omega 3.
People who do not like fish can substitute their diet with eggs. Eggs are also great foods rich in omega-3 fatty acids. They contain both (DHA) and (ALA) which are vital for a healthy brain, cell development and guard against heart disease. The content of omega 3 found in eggs depends on what type of food the chicken was fed at the time.
Spinach has a high protein content that can help stabilize calcium, iron and omega-3 levels in your body. Since it contains a high amount of omega 3 fatty acids it helps you improve your cognitive function, regulate blood pressure, reduce inflammation and increase energy. 1 cup of spinach is enough to meet the daily requirements omega 3 in your body.
Flax seeds are natural superfoods that can be found in any grocery store. They are highly rich in (ALA) omega 3 fatty acids and also rich in nutrients such as magnesium, fiber, vitamin E, manganese and protein. An ounce of flaxseed contains almost 1,800 milligrams of omega-3.
Walnuts are usually consumed as a snack on their own, but these nuts are rich in heart-healthy omega-3 fats and have higher levels of antioxidants compared to most other foods. Walnuts help combat depression, improve memory and mental health, improve cardiovascular health. 28 grams of walnuts contain 2,600 milligrams of omega-3.
However, if you find it difficult to consume these foods or looking for an alternative omega-3 supplement is something you should consider.