Omega-3 fats are widely known for their health-promoting properties. The fact is, fats, while avoided, are necessary for the body to perform various vital functions. Many nutrients are fat soluble, without which the body cannot reap its benefits. The human body is able to synthesize most fats, but omega-3 fatty acids are not. These essential fatty acids can only be obtained daily through our diet. Omega-3 fatty acids fall under the polyunsaturated fatty acid (PUFA) category and the three main types include DHA, EPA and ALA. Docosahexaenoic acid (DHA) can be obtained directly from breast milk (breast milk), fish or algae oil. Eicosapentaenoic acid (EPA or icosapentaenoic acid) can be obtained by consuming fatty fish or fish oil, such as cod liver oil, herring, mackerel, salmon, menhaden and sardine, as well as various types of edible seaweed and phytoplankton. Alpha-linolenic acid (ALA), on the other hand, is only found in vegetable sources such as chia seeds, flax seeds, nuts (especially walnuts) and many common vegetable oils. In simple terms, omega-3 fats play a vital role in the growth and proper functioning of the human body. A lot of people consume omega-3 supplements to meet their needs in the body. However, if you include foods rich in omega-3 fatty acids, there is no need to buy expensive supplements.
Here is a list of foods high in omega-3 fats that you can add to your daily diet:
1. Soybeans (roasted)
Not many people know that this plant source is quite high in omega-3 fats. Soybeans have ALA, which is beneficial for heart health. In fact, a bowl of lightly cooked soybeans contains more omega-3 fats than some cold-water fish! “2. WalnutsAdd walnuts to your favorite pastries, sprinkle them on salads and granola, or leave it as it is, walnuts are great in every way. Not only does this nut give you several vascular benefits, but it will also help you maintain your ideal weight over time.3. SalmonNot only is it high in vitamin D, but it’s also a great source of omega-3 fatty acids, protein, and phosphorus. Salmon is high in omega-3 fats – EPA and DHA. These fats provide a number of cardiovascular relief, such as: B. the reduction of inflammation. Consuming salmon twice or three times a week can lower the risk of heart attack, high blood pressure, arrhythmia, and embolism.4. Rapeseed oilIt is touted as the healthiest salad and cooking oil. It’s cheaper than olive oil and can withstand high cooking temperatures. Due to its low content of saturated fatty acids, it is said to be beneficial to our health.5. SardinesThey are tiny and oily and cheaper than other types of fish. They are higher in sodium and can balance your meal with low-sodium fruits and vegetables. They’re usually eaten as a can / jar snack, or you can add them to sandwiches, salads, or pizzas. They would still taste great and offer your body a handful of comfort.6. Chia seedsChia seeds are not only rich in omega-3 fatty acids, but also in vitamins, minerals and fiber. Loaded with calcium, protein, and magnesium, these seeds lower the risk of type 2 diabetes, improve exercise performance, and provide health benefits to the brain.7. MackerelThese small and oily fish not only taste delicious, but are also incredibly healthy. Not only is this fish rich in omega-3 fatty acids, but it is also high in nutrients and vitamins B6 and B12.8. FlaxseedAs the richest source of omega-3 fats, flax seeds are considered a superfood. Often ground or used to make oil, these small seeds help fight cancer, reduce sugar cravings, and promote weight loss.Make sure to add the above omega-3 rich foods to your diet in order to lead a healthy life.
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