Good Omega-3 Fat Food Sources

| October 31, 2017 | 0 Comments

It has been medically proven that omega 3s help in reducing the fat content in our body, thus lowering the levels of triglycerides as well, which are known to be serious risk factors for heart diseases. Besides being heart-healthy, omega 3s can also be effective for alleviating conditions such as depression, fatigue, itchy and dry skin, type 2 diabetes, joint pain, brittle nails, hair fall, and inflammation.

Research suggests that eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA) are the most beneficial omega-3 fatty acids. Research also reveals that the omega-3 fatty acids that are obtained from food are absorbed by body in a better manner that those obtained from omega-3 supplements. Fatty fish is considered to be the best source of omega-3 fatty acids but there are many other food items as well that contain omega-3 fatty acids. Given below are some of the best sources of omega 3s, which you can incorporate in your daily diet to improve your overall health.

Fish

Although, fatty cold water fish is considered to be one of the best sources of heart-healthy omega 3s, other wild-caught fishes such as tuna, salmon and swordfish also contain these health boosting oils. Sardines, herring, and mackerel are some more fishes high in omega 3s level.

Nuts and Seeds

Hemp seeds, flax seeds and hemp nuts are contains omega 3s plenty. Make sure that you consume these nuts in milled or grounded form and not in whole form. Other nuts and seeds rich in omega-3 fatty acids include pumpkin seeds, mustard seeds and walnut. These nuts and seeds are easily available at grocery store and you can have them without any restriction.

Oils and Supplements

Hemp, Canola, flax seeds, rape seeds, soybean oil and olive contain omega-3 fatty acids. Hemp oils and flaxseed oils are known for the highest concentration of omega-3 and they are also available in capsule form.

Vegetables and Beans

Tofu that is derived from soybeans is considered to be a better source of omega-3 fatty acids than that of soybeans. However, soybeans also contain omega 3 fatty acids in high levels. Other sources offer omega-3s include cabbage, cauliflower, romaine lettuce, squash, broccoli, Brussels sprouts, green beans, spinach, collard greens and kale.

Fortified Foods

Omega-3 fatty acids can also be added to those food items that do not naturally contain them. For instance flax and hemp seeds along with soy milk when added to bread make it rich in omega 3s. Similarly, olive oil and flax can be added to margarine to make it rich in omega 3 fatty acids. Other combinations include blend of olive, flax and canola oil for salad dressings and flax seeds in yogurt.

Other Sources

Winter squash, dried ground oregano, eggs and kelp are some excellent sources of omega-3 fatty acids.

Intake

According to Institute of medicine, adequate intake level of EPA, DHA and ALA are 0.11, 0.16 ad 1.1 grams per day respectively. According to National Institute of Health, omega-3 fatty acids intake should at least be 2 percent of the total calories intake.

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