3 Foods That Are Omega-3 Rich & Should Be A Part Of Your Daily Diet

Suruchi Patwary , 01 Jun 2021
Omega 3 Fatty By Evan Lorne | www.shutterstock.com
Omega 3 Fatty By Evan Lorne | www.shutterstock.com

There is a common misconception among most people that all fats are bad for the body and that they lead to obesity, heart trouble and other health issues. But there are certain essential fats that are extremely beneficial for our physical and mental health. Omega-3 fatty acids come under this category. So, we spoke to Rohit Shelatkar, VP at Vitabiotics, fitness and nutrition expert to know more about omega-3 fatty acids. Here’s what he had to say,

This heavily researched component has proven benefits for our skin, eye, heart, joints, and brain function. It has strong anti-inflammatory properties, which makes it extremely effective for people with chronic health conditions, including cancer and heart diseases. Today it is also being researched for its benefits in improving mental health, especially in the areas of mental disorders and age-related mental decline and various auto-immune conditions.

The three main Omega-3 fatty acids are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). These are known as essential fatty acids because our body does not make them. Hence, it must be taken orally through food or supplements. While the first two are found in fish and seafood. ALA can be derived from plant foods like flaxseed. Our body can break down ALA into DHA and EPA but in very small quantities. People on plant-based diets can get these from Omega-3 supplements.

Rohit talked about a few important sources of Omega-3 and they’re stated as below:

1. Walnuts

Walnuts By Krasula | www.shutterstock.com
Walnuts By Krasula | www.shutterstock.com

Walnuts are packed with Omega-3 fatty acids and are highly recommended to lower cholesterol levels. They also contain chemicals that can expand the body’s blood vessels, thereby improving blood circulation and improving heart health. Walnuts are also great for controlling diabetes, preventing cancer, reducing inflammation in the body, improving skin health, regulating sleep, and managing body weight. The essential fatty acids that are present in walnuts are extremely beneficial as they help the body absorb higher amounts of calcium from food, leading to improved bone health.

2. Fish & Other Seafood

Salmon, Tuna By StopperOhana | www.shutterstock.com
Salmon, Tuna By StopperOhana | www.shutterstock.com

Salmon, mackerel, anchovies or tuna are rich in Omega-3. Fish like salmon are not only rich in these fatty acids but are also a great source of Vitamin D, protein, and phosphorus. The fats provide a number of cardiovascular benefits such as lessening inflammation throughout the body, thereby reducing the risk of heart attacks, high blood pressure, arrhythmia, and embolism.

3. Chia & Flaxseeds

Chia & Flax Seeds By Luis Echeverri Urrea | www.shutterstock.com
Chia & Flax Seeds By Luis Echeverri Urrea | www.shutterstock.com

An easily available vegetarian source of Omega-3 fatty acids, chia and flax seeds are known to be great sources of Omega 3, Vitamin A, Magnesium, and Manganese. They contribute to increased daily fibre intake and are an excellent source of Omega-3s for vegans and vegetarians. These seeds can be added to smoothies, salads, and desserts. They also form an integral part of a weight loss diet regime due to their myriad health benefits.

As it may be difficult to get all the required amount of Omega-3 from food, there are plenty of Omega-3 dietary supplements available in the market today. Omega-3 fats play a crucial role in the growth and proper functioning of the human body. Taking it regularly can help in improving one’s health, including protecting oneself from chronic health conditions.

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