Omega-3 fatty acids are polyunsaturated fatty acids. They are abundantly found in flax seeds and fish. These acids are important components of the cell membranes. They are also known to be beneficial for the health of the immune and endocrine system.
Foods rich in Omega-3 fatty acids
- Fish and seafood: Tuna, salmon, and mackerel are rich in omega-3 fatty acids.
- Plant oils: Plant oils such as soya bean oil, canola oil, and flaxseed oil are rich in Omega-3 fatty acids.
- Chia seeds, walnuts, and flaxseeds contain good amounts of Omega-3 fatty acids. It’s a great idea to add chia seeds when making smoothies and salads.
- Yogurt, milk, and soy beverages contain Omega-3 fatty acids as well.
- Vegetables like spinach and seeds, eggs, and dairy products that come from grass-fed animals are rich in omega-3 fatty acids.
- Hemp seeds are also good sources. They can be used in oats, smoothies, and salads.
- Peas and beans also contain omega-3 fatty acids.
- Nuts and green leafy vegetables also contain Omega-3 fatty acids.
- Soybeans have lots of Omega-3 content.
Benefits of Omega-3 fatty acids
- They are known to help fight cancer, Alzheimer’s disease, and inflammation.
- They are important for metabolic functioning.
- They can also help reduce the risk of sudden cardiac death.
- They can help improve the levels of lipids in the blood which keeps heart diseases at bay.
- It can also help lower the risk of depression.
- Omega-3s can help ensure good eye health.
- They are important for the proper overall functioning of the body and its various systems.
- The body cannot synthesize Omega-3s so these need to be obtained from the food we eat.
- They also lower the risk of high blood pressure.