Foods High in Omega-3 fats are a group of polyunsaturated fatty acids that play a critical role in your body and provides numerous health benefits. The three main types of omega-3 fatty acids are , Alpha-linolenic acid (ALA ) – found in plants, Docosahexaenoic acid (DHA) – found in animals and seafood Eicosapentaenoic acid (EPA) – found in animals and seafood..
Foods High in Omega-3 Fatty Acids
A small fatty and oily fish rich in protein, selenium, and vitamin B12. It is commonly smoked and eaten as whole fillets in Western countries. This small fatty fish is incredibly high in omega-3 fats, and hence it provides numerous health benefits.
Omega-3 content: a piece of salted mackerel serves 4,107 mg
Salmon is one of the nutritious food on the Ocean. These fatty fish contain high-quality protein and nutrients, including vitamin D, B vitamins, and selenium. It also remains rich food contains omega-3 fatty acids, which helps in reducing blood pressure, inflammation, and the risk of a certain disease.
Herring is a white oily fish rich in vitamins such as vitamin A, D, and B12. Smoked herring is popular breakfast food in countries like England. It is one of the foods high in omega-3 fats, and it supports heart health and fetal brain development.
Oysters are the most nutritious food packed with essential nutrients, such as protein, vitamins, minerals, and omega-3 fatty acids. Oysters are an excellent snack or appetizer. It contains all three main types of omega-3S. In addition, oysters are specifically rich in vitamin B12, copper, and zinc.
Omega-3 content: Six raw, eastern oysters serves 370 mg
A small, silver oily fish packed with nutrition. People can buy this highly nutritious food in cans and eat it as a starter, snack, or delicacy. Sardines are rich in vitamin D, B12, omega-3s, iron, calcium, selenium, and phosphorus.
A small oily fishes that come in canned or dried form. It tastes deliciously , Just give it a try!! You Wont be disappointed. In addition, anchovies are a good source of essential nutrients such as calcium, niacin, and selenium
Omega-3 content: Canned European anchovies (45grams) serves 951 mg
Caviar is an egg or roe of different varieties of fish. Known as a luxurious seafood delicacy, it can be used in small amounts as a starter, taster, or garnish. Caviar is a great source of vitamin B12 and omega-3 fatty acids. It also provides nutrients such as iron, selenium, and sodium.
Omega-3 content: a tablespoon (14.3 grams) serves 1,086 mg
Tiny oily seeds that are brown or yellow in color. They are available as whole or ground/milled and processed into oil. Flax seeds are the one of the foods high in omega-3 fatty acids and provide numerous health benefits. Flaxseed oil is even used as an omega-3 supplement.
Tiny edible black seeds that are incredibly nutritious. It can be used in salads, smoothies, granola, or make chia pudding. This plant source is loaded with fiber, protein, omega-3 fatty acids, and various micronutrients.
Omega-3 content: Chia seeds of 28 grams serves 5,060 mg
Walnuts are highly nutritious nuts and one of the important foods high in omega-3 fats and antioxidants. Commonly eaten as a snack or topped with baked goods, salads, and pasta. Walnuts are a mainly great source of ALA omega-3 fatty acids. Thus, it helps to improve brain health and prevent heart disease and cancer.
Omega-3 content: Walnuts per 28 grams serves 2,570 mg
Soybeans are popular legumes native to Asia. It can beb used for cooking and a good source of several nutrients such as riboflavin, folate, vitamin K1, magnesium, phosphorus, and potassium are in soyabeans. In addition, soybeans is one of the foods high in omega-6 fatty acids.
What are the health benefits of omega-3 fatty acids?
• Helps to prevent cancer • Improve bone and skin health • Can Fight Depression and Anxiety • Promote Brain Health During Pregnancy • Reduce Asthma in Children • Can Fight Inflammation • Can Fight Autoimmune Diseases • Can Reduce Symptoms of Metabolic Syndrome
What are the omega-3 dietary supplements available in the market?
Fish oil, cod liver oil, krill oil and algae oil are the omega-3 dietary supplements, that are widely available in the market.
Are omega-3 fats essential during pregnancy?
Getting enough omega-3s, mainly DHA, during pregnancy is associated with numerous benefits in infants. Omega-3s are important for
• Brain growth and development • Higher intelligence • Decreased risk of developmental delay • Lower risk of several diseases