Omega 3 Rich Foods & Benefits

, Health A2Z

What is Omega 3?

Omega−3 fatty acids are the polyunsaturated fatty acids having a double bond (C=C) at the third carbon atom from the end of the carbon chain.

There are several science-based benefits of Omega-3s including;

  • It fights against depression and anxiety.
  • It improves eye benefits.
  • It promotes brain health during pregnancy.
  • It can improve risk factors for heart disease.
  • It can reduce symptoms of the Attention Deficit Hyperactivity Disorder (ADHD) in children.
  • It helps in reducing symptoms of metabolic syndrome.
  • It can fight against autoimmune diseases.
  • It can improve mental disorders.
  • It helps in fighting against age-related mental decline and Alzheimer’s disease.
  • It also helps in preventing cancer.
  • It reduces fat in the liver.

Facts Related to Omega-3 Intake:

It usually said that omega-3 is good for joints, brain, and heart, but it also has some more well-being benefits including;

It can help a person to sleep better- Omega-3 helps the body in making substances involved with helping a person to fall asleep, such as the hormone melatonin.

It can soothe skin- taking omega-3 supplements helps in treating psoriasis and reducing the severity of eczema.

It can lower blood pressure- Omega-3 fatty acids help in reducing blood pressure.

It can boost memory- Several studies have revealed that taking fish oil supplements for six months can help in sharpening the memory.

It can ease Premenstrual Syndrome (PMS)- Research has found that taking a supplement could reduce the psychological signs of PMS.

What Foods Contain Omega 3?

These healthy fats or Omega 3s are being added to everything from peanut to eggs butter. The fats are also naturally found in fish, including tuna and salmon.

There are different types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

What Are Good Sources of Omega 3?

Mackerel (4107 mg per serving)- These are small, fatty fish rich in vitamin B12.

Salmon (4023 mg per serving)- It has the high-quality protein and a variety of nutrients such as magnesium, selenium, and potassium.

Cod Liver Oil (2664 mg per serving)- This is the oil extracted from the livers of cod fish having high omega-3 fatty acids with vitamin A and D.

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Anchovies (951 mg per serving)- These are a great source of niacin and selenium.

Sardines (2205 mg per serving)- These are very small, oily fish rich in vitamin B12, selenium, and Vitamin D.

Herring (3181 mg per serving)- Herring is a medium-sized oily fish rich in Vitamin D and selenium.

Oysters (565 mg per serving)- These are the good source of zinc, copper, and vitamin B12.

Caviar (1086 mg per serving)- Caviar consists of fish eggs, or roe, high in choline and low in omega-6 fatty acids

Flaxseeds (2338 mg per serving)- These are small brown or yellow seeds having omega-3 fat called alpha-linolenic acid (ALA).

Soybeans (1241 mg per serving)- It is the good source of vegetable protein and fiber.

Chia Seeds (4915 mg per serving)- The seeds are rich in manganese, phosphorus, calcium and various other nutrients

Walnuts (2542 mg per serving)- It contains high amounts of copper, vitamin E, manganese, and important plant compounds.

The Right Way to Get Your Omega-3s:

Omega-3 essential fatty acids that can do a person’s heart and brain a world of good. But new research suggests that a high intake of omega-3 may be linked to an increased risk of diabetes.

[People Also Read: 10 Reasons Why You Should Be Eating Fish]

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