Amazing Food Sources Of Omega 3

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We eat a number of vegetables, fruits and meat. But how many of us pause to examine the nutritional value of the foods we eat?

To lead a healthy life, it is important to eat a well-balanced diet. You must ensure that your plate is loaded with vitamins, minerals, fibre and other essential fats.

One such fat we must include in our diet is the omega 3 fatty acids! Research reveals that Omega 3 is very important for eye health and cardiovascular health. 

Why do we give so much importance to omega 3 fatty acids?


Omega 3 Foods
Omega 3 Fatty Acids

First of all, omega-3 isn’t produced in our body. Hence, it has to be acquired from food sources. Omega 3 fatty acids help in lowering triglyceride levels. When triglyceride levels are high, it can be a risk to heart health.

Besides cardiac health, omega 3 can improve body metabolism and ensure overall wellness. 

Omega 3 can be found in fish varieties, in some seeds and nuts. Here we bring you foods that are considered as the best food source of omega 3 fatty acids.

1. Salmon

Good news for all the seafood lovers! Salmons are great sources of omega 3 fatty acids. Salmon has both EPA (EICOSAPENTAENOIC ACID) and DHA (DOCOSAHEXAENOIC ACID) types of omega 3 fatty acids.

The wild variety of salmon is found to have a higher source of omega 3 fatty acid than the farmed ones.

2. Tuna

Tuna is another great source of omega 3 fatty acids. It is found that more than the oil-packed, the water-packed tuna has a better source of omega 3.

A fresh 6 ounces of baked bluefin tuna can have almost 2.5 grams of omega 3 fat. Whereas, 6 ounces of light tuna canned in water has only about 0.46 grams of omega 3 fat while the canned in oil variety has only about 0.34 grams of the fat. 

Besides these, tuna fish also helps in lowering blood pressure and strengthening of bones.

3. Sardine

Another fish that is quite rich in omega 3 fatty acid is the sardine fish. Since it also has anti-inflammatory properties, it is great for cardiovascular health. 

Sardine also boasts of good Vitamin B12 content. It has good calcium, protein and other essential vitamins and minerals.

4. Cod liver oil

Doctors have time and again championed cod liver oil thanks to the abundance of omega 3 fatty acids it has.  It is also rich in both Vitamin A and Vitamin D.  

While vitamin A is crucial for the immune system, an adequate amount of vitamin D ensures healthy bones and muscles. 

cod liver oilStudies have revealed that fish oil is great for lowering cholesterol since it reduces the triglycerides and increases the HDL, the good cholesterol. Taking fish oil supplements has also shown to improve cardiovascular health. 

Not, just in fish, a good amount of omega-3 fatty acids are found in nuts and seeds as well. These foods are a great option for vegetarians or vegans who are in need of omega 3. 

Below are some seeds and nuts you should include in your diet to enjoy the benefits of omega 3 fatty acids.  

5. Flaxseeds

According to the World Health Organization and the European Food Safety Authority, we should get at least half a per cent of our calories from the short-chain omega-3 ALA (Alpha-Linolenic Acid).

Just one tablespoon of flax seeds can be enough for this recommended value. The ALA is found to be specifically helpful in reducing heart-related risks, hypertension and can reduce body inflammation as well.

Have you tried Possible’s Seed Cocktail? It contains flax seeds too! Also, try our flaxseed laddoos!

6. Soybeans

Most of us love soybeans and why not, they are highly nutritious and tastes good too!

Like flax seeds, soybeans are good sources of ALA omega 3 fatty acids. Moreover, soybeans are great sources of protein and other essential vitamins and minerals too.

7. Chia Seeds

Another good source of omega 3 fatty acids is chia seeds

Not just omega 3 fatty acids, chia seeds are also rich in protein, iron, calcium and magnesium.

Because of the high nutritional aspects of chia seeds, they are considered as one of the most sought-after superfoods in the world. These are also rich in antioxidants.

Check out Chia seeds from Possible! You can also add these seeds to your recipes!

8. Walnuts

Walnuts are also a great source of ALA omega 3 fatty acids. Studies conducted on animals have revealed that walnuts can have an improvement in brain health. 

In fact, having just one serving of walnuts can meet the omega 3 needs for the whole day. [1]

9. Brussels sprouts

Brussels sprouts are rich in Vitamin C, K and fibre content. But did you know they are also an excellent source of omega 3 fatty acids?

Studies have revealed that eating brussels sprouts can reduce the risk of heart diseases by 16% since it is quite rich in omega 3 fatty acids. 

10. Hemp seeds

Hemp seeds are another seed variety that is a good source of omega 3 fatty acids. It has 30% oil in it. 

Hemp seeds are also bestowed with magnesium, zinc, iron and protein. 

11. Canola oil 

If you are using regular cooking oil then you would want to consider switching to canola oil. 

Canola oil is rich in both polyunsaturated fats – ALA (Alpha-linolenic acid) which is an omega-3 fatty acid and LA (Linoleic acid) which is an omega-6 fatty acid. 

Canola oil is also bestowed with a rich amount of monounsaturated fats and considered good for heart health. Since it is low in saturated fat, canola oil is also cholesterol-free

It is worth mentioning that this is oil is also rich in Vitamin E and K. [2]

Adding these superfoods to your everyday diet is very simple. You can add these seeds and nuts to your morning smoothie or to sambar, rasam, dal or whatever stew you make. Just adding half a teaspoon of these will do wonders to your health.

Similarly, eating fish at least twice a week can improve your health. It is packed with a rich amount of omega 3, potassium, magnesium, vitamins, minerals, zinc, iron, Vitamin B2 and D.[3]

Make wise decisions and tweak your diet plan. Eating healthy and nutrient-dense foods will have a major influence on your overall wellness and health. 

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