Omega 3 fatty acids are polyunsaturated fats with numerous health benefits, particularly regarding cardiovascular health.
Alpha-linolenic acid (ALA) is a type of Omega 3 fat found in plant foods which cannot be manufactured by the human body. Omega 3 fatty acids are essential fatty acids, also know as polyunsaturated fatty acids (PUFA).
Basically they are unsaturated fats with many health benefits. They play a crucial role in brain function as well as normal growth and development.
Besides, they also aid in reducing the risk of heart diseases. These fats are not produced in the body, so they have to be obtained from foods and supplements.
Fish oil is probably the most important source of omega-3 fatty acids. It is a well-known supplement of omega-3s and can be found in both liquid form and capsules.
Salmon, and fishes like bluefish, tuna, herring, shrimps, mackerel, trout, sardines etc. are rich omega-3 sources. It is generally recommended to consume fish two to three times per week.
Olive and canola oils can easily form part of our diet by adding them to vegetables like broccoli, asparagus, carrots, onions or potatoes or roasting them, thus leading to a healthy diet.
Both flax seeds and flax seed oil are excellent sources of omega-3 fatty acids. These seeds are reddish brown or golden yellow in colour. They should be grounded to get the most nutrients as the outer hull of the seed is very difficult to digest. You can try two tablespoons of flaxseed with oatmeal or frozen berries in your protein shake.
Those who are not fond of fish can switch to eggs, as they are also among the food rich in Omega-3 fatty acids
Being another source of ALA, this unprocessed, nutty-tasting seeds were used by the Aztecs (a nomadic tribe of north Mexico) as their main energy source for hundreds of years. One to two tablespoons of chia seeds each day is considered a very healthy amount.
Hemp seeds contain the most essential fatty acids of any nuts or seeds. They are high in proteins, minerals and polyunsaturated fatty acids like gamma-linolenic acid (GLA) and
stearidonic acids (SDA). Hemp seeds can also be sprinkled on foods and should be stored in the freezer to prevent them from going bad.
Include sufficient Omega 3 in your daily diet.
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