For some people, omega 3 is commonly associated with fish and fish oil. But there are omega 3 foods from other sources of essential fatty acids that you can include in your daily diet. Because of the prominence of fish oils in the market, omega 3 foods are often forgotten.
ALA, EPA, and DHA are the components of omega 3 that are most nutritionally beneficial. According to studies, these fatty acids are easy to absorb when taken from food instead of supplement form.
Omega 3 foods do not only promote heart health by lowering the bad cholesterol and high blood pressure, but they also help in reducing blood clot in the arteries, protect the arteries from hardening, reduce stiff and inflamed joints, improve symptoms of depression, improve blood sugar levels, and reduce the risks of developing serious diseases such as Alzheimer’s and cancer.
Omega 3 Foods List
Omega 3 foods can be grouped according to the type of fatty acids that they contain.
Omega 3 foods that are high in DHA and EPA does not just include fish. Many believe that fish from cold waters are richer in fatty acids. However, there are other varieties that are high in omega 3 such as Albacore tuna, sardines, mackerel, salmon, lake trout, Atlantic herring, and swordfish.
It is essential to add omega 3 foods in the diet since the body cannot produce ALA. DHA and EPA derived from food is around 35% of ALA. ALA-rich foods include flaxseed and flaxseed oil, Brazil nuts, walnuts, soybeans and soybean oil, soy nuts, pumpkin seeds, hemp seeds, and olive oil.
Other foods that you should include are fruits, vegetables and beans that are high in omega 3. Foods with high fatty acid content include tofu, cauliflower, kidney beans, winter and summer squash, navy beans, strawberries, green beans, broccoli, romaine lettuce and collard greens. Wheat germ, beef and free range chicken are also high in omega 3 fatty acids.
ALA-rich omega 3 foods are only dietary sources of fatty acids. It is advisable to cut down on trans and saturated fats since they can interfere with the conversion of ALA to DHA/EPA. In choosing the right foods, you will be able to absorb the right amounts of omega 3 fatty acids required by your body.
