Seema and Reema were best friends. Every time, Seema used to visit Reema, she used to notice a bottle of Cod liver oil capsules at her bedside. One day out of curiosity she asked Reema what these capsules are and does Reema take these regularly? She got the answer that since she is not aware of omega-3 foods, she tries to take it in a supplement form from these cod liver oil capsules gifted to her by her cousin who lives in the US. Ever since she is taking these omega-3 capsules, she is feeling energetic, her skin is glowing and she feels that is now more alert. So, what are omega-3 fatty acids?
Omega-3 fatty acids are a group of polyunsaturated fats. These days, doctors are recommending a proper dose of these fatty acids to get rid of many health problems. The three types of omega-3 fatty acids are ALA, DHA, and EPA. Omega-3 deficiency may result in health issues like depression, arthritis, lower IQ, heart diseases, poor eye-sight, and many other types of health issues. Therefore, WHO recommends a proper dose of these fatty acids in your diet to stay fit and fine.
Let us help you identify omega-3 foods and is there any omega-3 fatty acid tablet that one may take without the fear of side effects?
Benefits of Omega-3 Fatty Acids
No wonder, omega-3 fatty acids are very beneficial for our health with the following main benefits:
- Improves the health of the eyes
- Improves mental disorders
- Reduces anxiety and depression
- Fights against autoimmune diseases
- Fights against inflammation
- Prevents Colon Cancer
- Good for brain health during pregnancy
- Good for your heart
- Reduces symptoms of Metabolic Syndrome
- Reduces symptoms of ADHD symptoms in children
Omega 3 Rich Foods
Here is a list of the best omega-3 sources that we can consume without any fear of any side effects:
Whether you believe it or not, fish comes in the top place in the list of best omega-3 foods. Be it a salmon, mackerel, krill, or a herring, all these fishes are ideal to get a good dose of omega-3 fatty acids.
You can get about 950 mg per medium fillet, 4,120 mg per half fillet, and 4,100 mg per piece of herring, salmon, and mackerel fish respectively.
Just like the fish, we have oysters as one of the brilliant sources of foods rich in omega-3 content. Those who are fond of seafood can get a good dose of omega-3 fatty acids by eating just 6 raw oysters.
6 oysters carry approximately 370 mg of omega-3 fatty acid content.
3. Chia Seeds
When talking about plant sources of omega-3 fatty acids ALA, we can’t stop ourselves from revealing that chia seeds contain about 5 grams of ALA in a serving of 1oz.
Moreover, chia seeds are easy to use in any dish to give your body an apt dose of omega-3 fatty acids.
Similarly, we have flax seeds that are one of the best omega-3 foods offered by nature for vegetarians. Just 1 tablespoon of flaxseeds contains over 6 grams of ALA.
Besides, ALA, flaxseeds are an excellent source of fiber, manganese, magnesium, and protein.
5. Hemp Seeds
We also have hemp seeds with a content of about 2.6 grams of ALA in 1 tablespoon serving. Hemp seeds are also rich in magnesium, protein, iron, and zinc content.
One can rely on these seeds for various other health benefits because they are good for digestion, skin, and heart as well.
6. Edamame Beans
Though a small amount, yet not to forget that edamame beans do contain omega-3 fatty acids. You can extract about 0.3 grams of ALA fatty acids from a half cup of frozen edamame beans.
Many refer to these beans as immature soybeans. These can be used either in a steamed or boiled form in any side dish or a salad.
7. Kidney Beans
For those looking for a small portion of omega-3 from vegetarian foods, may consider kidney beans. A half-cup of kidney beans contains about 0.10 grams of ALA fatty acids.
The Indian menu in particular does have a kidney bean dish that is served with rice, as it is also a rich source of carbohydrates and other nutrients.
8. Soybean Oil
When disclosing all the omega-3 rich foods, we have to mention soybean oil that contains about 10 grams of ALA per tablespoon.
Besides being rich in omega-3, it is also rich in magnesium, potassium, vitamin K, riboflavin, and folate.
Another easy source of omega-3 fatty acids is walnut. With a content of about 3.4 grams omega-3 ALA fatty acids per cup serving, walnuts are a wholesome option to add to your salad, snack bar, and any cooked dish.
Besides, walnuts are one of the most easily found sources of omega-3 fatty acids.
10 Algae and Seaweed
Different types of algae like seaweed, chlorella, nori, and spirulina are also rich sources of omega-3 fatty acids. Vegans can easily opt for seaweed algae to add an omega-3 quotient to their diet.
Besides being rich in omega-3, seaweed is also rich in antioxidants, proteins, and antidiabetic properties.
Best Omega-3 Supplements
Besides the above-mentioned foods, one may also consume some omega-3 supplements to get the daily requirement of these fatty acids. Some of the popular supplements for omega-3 are:
- Cod Liver Oil
- Fish Oil
- Krill Oil
- Algae Oil
- Flaxseed Supplements
- Chia Seeds Supplements
- Hemp Seeds Supplements
The Bottom Line
Ideally, omega-3 fatty acids should form a good component of your daily diet but still, most of us don’t include omega-3 foods in our diets unintentionally. Our body needs a balance of omega-3 and omega-6 fatty acids to reduce the chances of inflammation. Remember, this balance can be maintained by increasing the dose of omega-3 and reducing the dose of omega-6 rich foods. Before trying any omega-3 fatty acid tablet, do consult your doctor once to avoid any unfavorable condition.