Forget Pills: 12 Great Natural Sources of Omega-3 When we think about eating fats, our first thought is to reduce the am...
Forget Pills: 12 Great Natural Sources of Omega-3
When
we think about eating fats, our first thought is to reduce the amounts
of fat we consume. There is, however, different kinds of fat, some of
which are very beneficial to our health, Omega-3 in particular. This
fatty acid is considered to be one of the most vital and nourishing
substances for the human body, be it in children or adults. Since the
human body is incapable of producing it, it’s doubly important.
While
most of us know of Omega-3 from advertisements for pills and additives,
it’s actually available in many common foods. By eating these foods
regularly, you’ll enjoy not only the Omega-3, but also various vitamins
and minerals that are in these foods.
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The Health Benefits of Omega-3:
Omega-3
is comprised of three kinds of fatty acids: α-linolenic acid (ALA)
(found in plant oils), eicosapentaenoic acid (EPA), and docosahexaenoic
acid (DHA) (both commonly found in marine oils). All three have many
therapeutic benefits, the main ones being:
Reducing the likeliness of heart disease – DHA
reduces the levels of fats in the blood (triglycerides) and prevents it
from lining the arterial walls. As a result, the chances of contracting
heart diseases such as arteriosclerosis and heart attacks decrease
considerably. In several studies conducted in the U.S. and Europe, it
was found that regularly eating Omega-3-rich fish reduces the chances of
developing heart diseases by 50%, as well as reduce the chances of a
reoccurring episode.
Helps in treating chronic and internal inflammations – Omega-3
has potent anti-inflammatory properties, so consuming it can help treat
various inflammations, such as arthritis. It also aids the activity of
anti-inflammatory drugs.
Mood enhancement and reduction of depression symptoms – Omega-3 acids are natural antidepressants that help in mood enhancement, reduce symptoms of bipolar disorder and depression.
Reduction of Attention Deficit Hyper Disorder (ADHD) – Children
and adults dealing with ADHD should consume more Omega-3, as it helps
improve your cognitive capacity in areas such as learning, memory, and
focus.
Treatment for Alzheimer’s and dementia – In
the long-term, regular consumption of Omega-3 may serve to protect the
brain from Alzheimer’s and dementia, and has restorative effects in
cases of aging-related memory-loss.
Foods Rich in Omeg3 Fatty Acid:
The
recommended dosage of Omega-3 intake per day is 500 milligrams, with no
research showing damage from higher intake. It can be acquired from
both vegetables and meat, but not all three fatty acids comprising
Omega-3 are available in each. In vegetables, only ALA is available,
while you can find DHA and EPA in meat. ALA is different to the other
two in its composition, prompting the body to convert it to EPA and DHA.
Sadly, this process is not very efficient, so it is recommended to get
your daily dose from a combination of meat and vegetable products.
1. Salmon
With
its pink, buttery flesh, Salmon is considered one of the best sources
of Omega-3, thanks to the high level of it in its meat. In addition,
salmon is also rich in protein and amino acids, which are responsible
for strengthening our immune system, as well as muscle buildup. 100g
(0.220lb) of salmon contains no less than 26,000 milligrams of Omega-3.
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2. Canned Sardines in Oil
Another
great source of Omega-3 is canned sardines in oil. These fish are also
rich in Vitamin B12, which is vital for our cardiovascular and nervous
system. 100g (0.220lb) of canned sardines contains 15,000 milligrams of
Omega-3.
3. Fresh/Canned Tuna
Another
great source of Omega-3 is tuna. Fresh or canned, this fish will
provide you with a lot of these vital fatty acids. Additionally, tuna is
rich in potassium, proteins, and selenium – a powerful anti-oxidant.
100g (0.220lb) of tuna contains 17,000 milligrams of Omega-3.
4. Flax Seeds
The
most prominent source of Omega-3 in nature, flax seeds contain 56%
Omega-3 and are considered a miracle of nature. Their many benefits
include aid in digestion, skin protection, and anti-cancerous
properties. 100g (0.220lb) of flax seeds contains 56g (0.12lb) of
Omega-3.
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5. Soybeans
Soybeans
are rich in Omega 3, as well as whole proteins, iron, and calcium equal
to those found in meat products. Soy also contains Vitamin E, B6,
potassium, folic acid, and other minerals. 100g (0.220lb) of soybeans
contains 6.8g (0.01lb) of Omega-3.
6. Butternut Squash
Great
in soups and stews, butternut squash is also rich in Omega-3, Vitamins A
and C, as well as five kinds of Vitamin B (folic and pantothenic acids,
B6, B3, and B1), as well as antioxidants called carotenoids. All of
these make butternut highly recommended for diabetics and cancer
patients. 100g (0.220lb) of butternut squash contains 664 milligrams of
Omega-3.
7. Spinach
There’s
a reason spinach gave Popeye such strength. Rich in Omega-3,
flavonoids, and carotenoids, it also possesses anti-cancerous and
anti-inflammatory properties. It is also rich in Vitamin K, which is
vital for the health of our bones. 100g (0.220lb) of spinach contains
704 milligrams of Omega-3.
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8. Wild Rice
You
may be confusing wild rice with brown rice, but this unique grain not
only contain Omega-3, it also contains Omega6. Wild rice also contains
30 times more antioxidants than white rice. 100g (0.220lb) of wild rice
contains 95 milligrams of Omega-3.
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9. Bell Pepper
Bell
peppers contain not only a healthy amount of Omega-3, but also Vitamin
C, B6, A, and magnesium. 100g (0.220lb) of bell peppers contains 775
milligrams of Omega-3.
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10. Sprouts
Other
than Omega-3, sprouts also contain many antioxidants, such as Vitamins C
and A. It also has anti-cancerous and anti-inflammatory benefits. 100g
(0.220lb) of sprouts contains 270 milligrams of Omega-3.
11. Walnuts
Highly
rich in Omega-3, walnuts also aid in reducing “bad cholesterol” (LOL)
levels in our system. It’s recommended to eat it fresh from the shell,
or at least with the skin, which contains over 90% of all the nutrients.
Walnuts are also brimming with Vitamin E, magnesium, phosphorous and
manganese. 100g (0.220lb) of walnuts contains 9,080 milligrams of
Omega-3.
12. Chia Seeds
Like
flax seeds, chia seeds are also a part of the superfood family, thanks
to their many health benefits, including their large amount of Omega-3.
Chia seeds contain more calcium than milk, more potassium than bananas,
and more iron than spinach. They are also rich in dietary fibers and
antioxidants. 100g (0.220lb) of chia seeds contains 35.6 grams of
Omega-3.
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