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Foods With Omega-3 Fatty Acids
Apart from other essential vitamins and minerals, one of the most crucial nutrients for proper functioning of the body and mind is Omega-3 fatty acid.
Omega -3 fatty acids, if included in the daily diet, can provide a number of benefits. This fatty acid helps the heart to remain healthy by reducing high blood pressure and lowering down the levels of cholesterol. It prevents the arteries from hardening and also decreases clotting of blood. Therefore, foods high in Omega-3 should essentially be included in the diet. Some foods with omega-3 fatty acids are given below.
Flax Seeds and Flaxseed Oil – Both flax seeds and flaxseed oil are very high in Omega-3. And flaxseed oil is considered the best food source for Omega-3. It is a boon for the vegetarians as they can easily get the recommended amount of this vital nutrient.
Chia Seeds – These seeds are loaded with healthy Omega-3 fatty acids. Along with Omega-3, they also contain a good amount of Omega-6 fatty acids. Chia seeds are considered as the best source amongst plant based foods.
Fish & Fish Oil - Fish oil is an excellent source of Omega-3. It is derived from the cold water fatty fishes such as salmon, small mackerel, sardines, anchovies, etc. These fishes can also be included in your daily diet so as to get a good amount of Omega-3. Persons, who are unable to eat fishes regularly, can take fish oil supplements, which are available in the form of capsules.
Walnuts, Butternuts & Other Nuts – Nuts like Walnuts, butternuts, Brazil nuts, Hickory nuts, Pecans, etc are good food sources of Omega-3 fatty acids. Walnuts are packed with Alpha-linolenic acid (ALA), which is the Omega-3 EFA that is found in plants. Your body has the ability to convert these ALA into the forms of Omega-3 fatty acids that are found in fish. Butternuts are also brilliant sources of ALA Omega-3 but they are very expensive.
Certain Fruits & Vegetables – Fruits and vegetables such as kidney beans, tofu, navy beans, winter squash, summer squash, broccoli, raspberries, cauliflower, strawberries, collard greens, wheat germ, romaine lettuce, etc are very good sources of Omega-3.