11 Omega-3 rich foods to add to your diet
Omega-3 fatty acids are obtained from foods, such as fish, walnuts, and flaxseed, and in dietary supplements, such as fish oil.
There are three groups of omega-3 fatty acids, namely;
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
ALA is mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are in seafood-like fish.
Your body can’t make ALA, so you must get it from the foods and beverages you eat.
Omega-3 fatty acids are vital in various ways, such as;
- Regulating blood pressure.
- Reducing triglycerides and slowing plaque development in the arteries.
- Reducing the chance of abnormal heart rhythm and the risk of heart attack and stroke.
- Including foods rich in omega-3 fatty acids may also lessen the chance of sudden cardiac death.
You can have a high omega-3 fat intake from fatty fish, algae, and several high-fat plant foods.
Below are omega -3 rich foods you can add to your diet.
Mackerel
Mackerel are small, fatty fish commonly smoked and eaten as whole fillets. Mackerel are delicious, rich in nutrients, and require little preparation.
Salmon
Salmon is a nutrient-dense food containing high-quality protein and other nutrients, including vitamin D, selenium, and B vitamins.
Cod liver oil
Cod liver oil is a supplement extracted from the livers of codfish.
It is high in omega-3 fatty acids, vitamins D and A.
Taking one tablespoon of cod liver oil satisfies your need for three vital nutrients.
Herring
Herring is a medium-sized oily fish with plenty of nutrients. It is often smoked, pickled, or pre-cooked.
Shellfish
Shellfish are nutritious foods containing high amounts of zinc, copper, and vitamin B12.
An example is oysters. You may eat oysters as an appetizer, snack, or whole meal.
Sardines
Sardines are tiny, oily fish, and you may eat them as a starter or snack.
They’re highly nutritious, especially when eaten whole.
Sardines also contain vitamin B12, vitamin D, and selenium.
Anchovies
Anchovies are tiny, oily fish with an intense aroma. Because of this taste, they are also used to flavor many dishes and sauces.
Anchovies contain calcium, niacin, and selenium.
Flax seeds
Flax seeds are tiny brown seeds usually ground, milled, or used to extract oil. They are high in omega-3 fat alpha-linolenic acid (ALA). Flaxseed oil extracted from flax seeds is an omega-3 supplement.
Flaxseeds also contain fiber, magnesium, and other nutrients.
Chia seeds
Chia seeds are highly nutritious and rich in manganese, protein, selenium, essential amino acids, and magnesium.
Walnuts
Walnuts are very nutritious and loaded with fiber. They also contain high amounts of copper, manganese, vitamin E, and other plant compounds.
Try not to remove the skin from the walnuts, as it packs most of the phenol antioxidants, which offer essential health benefits.
Soybeans
Soybeans are a good source of omega-6 fatty acids, fiber, vegetable protein, riboflavin, folate, vitamin K, magnesium, and potassium.
Summary
It’s easy to obtain omega-3s from whole foods.
Omega-3 fatty acids provide incredible health benefits, including lowering blood pressure, reducing triglycerides, slowing the development of plaque in the arteries, reducing the chance of abnormal heart rhythm, reducing the likelihood of heart attack and stroke, and lessening the chance of sudden cardiac death in people with heart disease.
Try adding the above-listed foods to your diet. Do not take too much as this nutrient may cause complications.
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