What is Omega-3?
Omega-3 fatty acids are polyunsaturated fatty acids that play a vital role in the human diet. These are the nutrients that we get from food that helps us to maintain a healthy body. Omega-3 can also be taken through supplements. Omega-3 are a great source of energy, and it also ensures smooth functioning of the heart.
These serve as the key structure of every cell present in our body.
What are the benefits Omega-3 has to offer?
Consuming Omega-3 has a lot of health benefits. Some of the essential health benefits are as follows:
- Helps in the prevention of Alzheimer disease.
- Reduces the chances of getting prostate cancer.
- Boosts the immune system.
- Improves bone health.
- Fights against obesity.
- Plays a vital role in various mental health benefits like reducing postnatal depression.
- The anti-inflammatory properties present in Omega-3 is helpful to fight against body bloating.
As we read the benefits, it is also important for us to know the best natural sources of Omega-3 fatty acids.
What are the foods that are loaded with Omega-3 fatty acids?
Many kinds of research have been made on the daily requirement of Omega-3 for a person. The results recommend that an average healthy adult require a minimum of 200–500 mg of Omega-3.
Here are the top 9 foods that are high in Omega-3
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Mackerel fish
Mackerel fish are small in size. They are classified as fatty fish. They are rich in nutrients. The small-sized fish is extremely healthy as it is packed with vitamin B 12. A piece of mackerel fish contains approximately 4000–5000 mg of Omega-3 per 100g.
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Salmon fish
Salmon fish is considered one of the most nutrient-dense foods in the world. Salmon fish contains very high-quality protein and a large variety of essential nutrients like Vitamin D, Vitamin B and selenium.
It is found that people who consume it regularly have a lower risk of having heart diseases and mental health issues like depression. 100 grams of salmon fish contains about 2000–4000 mg of Omega-3 fatty acid.
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Herring fish
Fishes are considered a healthy option as most fishes, both fresh water and seawater, are packed with nutrients. Herring fish is a medium-sized fish and it is also an oily fish.
Some people also prefer to eat herring fish for breakfast. It is either consumed in the form of pickles or smoked.
Rich in Vitamin-D and selenium, 100 grams of this oily fish contains 900–2500 mg of Omega-3.
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Sardines
Sardines are oily, small-sized fish that is very popular globally. It is cooked and often consumed as an appetizer or as a snack. Like the other fishes, sardines are loaded with Vitamins D and B12. 100 grams of sardines contain 1500–200 mg of Omega-3.
Some of the vegetarian options include,
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Flax seeds
Flax seeds are tiny, brown or yellow coloured seeds. These seeds are often used to make oil. These seeds are considered the richest whole food source of Omega-3. This is why flax seed oil is used as an Omega-3 supplement. This is a natural supplement recommended for people with Omega-3 deficiency. A tablespoon of flax seeds contains about 2500mg of Omega-3 and a tablespoon of the oil version contains around 7000 mg of Omega3.
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Chia seeds
Chia seeds are very healthy. They are rich in manganese, magnesium and other essential nutrients like proteins and amino acids. 5000 mg of Omega-3 is served in 28 to 30g of chia seeds.
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Walnuts
Walnuts are filled with fibre and contain high amounts of copper and Vitamin E. Consuming the skin of the walnut has various health benefits. Seven walnuts can serve around 2500 mg of Omega-3.
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Soybeans
Soybean is an excellent source of vegetarian protein. It is also filled with fibre, potassium and vitamin K. Soybeans are rich in Omega-3 and Omega-6. 50 grams of soybeans can potentially provide 700 mg of Omega-3.
In conclusion
All the above-mentioned foods are the best natural source of Omega-3. Omega-3 has numerous health benefits. It is easy to get our daily dose of Omega-3 from natural whole food. Supplements need not be consumed unless prescribed by a medical professional.
