The benefits of omega 3 are well-documented, but most people don’t know much about it or how to find the right sources of it in their diet. It’s not just about getting your omega 3 from fish, though – there are plenty of other foods that are rich in this healthy fatty acid. Here are the top 10 Omega 3 rich foods you should be eating.
One of my favourite sources of omega-3s is eggs. Not only are they packed with vitamins, minerals and healthy fats, but they’re also one of nature’s perfect foods. Plus, since you can eat them practically anytime or anywhere—and incorporate them into just about any meal—they’re great for dieters and weight loss. And did I mention eggs contain six grams of protein each? That’s as much as a glass of milk!
Walnuts are a great way to improve your health by adding more omega-3 fatty acids to your diet. Omega-3 fatty acids help keep cholesterol levels low, which helps reduce the risk of heart disease. Walnuts also contain antioxidants that can help prevent cancer and reduce inflammation.
In addition to being delicious, pistachios are a great source of Omega-3s. Just one serving contains 6.5 grams of these heart-healthy fats. As an added bonus, research has shown that nuts like pistachios can improve your memory and combat cognitive decline.
4. Chia Seeds
Chia seeds are an excellent source of Omega-3 fatty acids and fiber. They’re also rich in protein, calcium, iron, phosphorus, potassium and other nutrients. Research shows that people who eat foods rich in Omega-3 fatty acids have lower rates of many diseases, including heart disease. What’s more? Chia seeds can be added to almost any meal and taste great!
Tuna is an excellent source of omega-3 fatty acids, which have been linked to a variety of health benefits. Low levels of these healthy fats have been linked to heart disease, depression and even Alzheimer’s disease. Tuna—particularly canned tuna—makes an easy addition to any diet; it can be mixed with pasta or used as a substitute for bread crumbs in recipes. Both fresh and canned tuna are inexpensive and widely available at your local grocery store.
6. Flaxseed Oil
Flaxseed oil is a rich source of Omega-3 fatty acids which contains alpha-linolenic acid (ALA), an essential omega-3 fatty acid, which promotes cardiovascular health and reduces levels of LDL cholesterol in our blood.
Almonds are one of many top 10 Omega 3 rich foods you should be eating. They’re packed with nutrients that promote heart health and longevity, making them a great addition to your diet. Almonds are an excellent source of fiber and vitamin E, which makes them an ideal breakfast option. And because they’re high in protein, almonds help keep you full for longer periods of time.
8. Sardines – Omega 3 Rich Foods
Sardines are small fish, but they’re packed with heart-healthy Omega-3 fatty acids, calcium and protein. In fact, 100 grams of sardines contains more than 50 per cent of your daily recommended intake of Omega-3 fatty acids.
9. Mackerel- Omega 3 Rich Foods
Mackerel is one of several different types of fish that are good sources of omega-3 fatty acids. Other fish with high omega-3 content include herring, sardines, tuna and salmon. For every 100 grams (about 1/4 pound) serving, mackerel contains roughly 2.7 grams of omega-3 fats. This type of fat is important for improving heart health and reducing inflammation in your body.
10. Salmon – Omega 3 Rich Foods
Salmon is on top of a list of the top ten omega-3 rich foods that you should be eating in your diet. Omega-3 is an essential fatty acid, which means that we must obtain it from our diets or by supplementation. Omega-3 can reduce inflammation in human beings and may lower one’s risk for heart disease, diabetes, arthritis and several types of cancer. Salmon contains both EPA and DHA, two important forms of omega-3 fatty acids.
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