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Omega 3 Fatty Acids Foods – The latest view of diet culture with the help of technology has helped everyone to even understand micronutrients. When diet culture first started in the world, people just focused on having more protein sources.
After some time, it changed, and people started focusing on macronutrients such as protein, carbohydrates, and fats. Now, the world has completely changed, and most people are also looking for micronutrients. People want to eat best-in-class food with every micronutrient so that they stay healthy.
One of those micronutrients is an omega-3 fatty acid. It is a type of fat that the body cannot make on its own. Omega 3 fatty acid is also an essential fat which means they are needed to survive. One of the major sources of omega-3 fatty acids in the food we eat regularly.
In case you are also struggling with the poor choices to have more omega-3 fatty acids, then you are at the right place as we are going to discuss stopping food items for both vegetarian and non-vegetarian people in the world.
As per most health organizations around the world, a healthy adult above the age of 18 should consume around 3000 to 4000 milligrams of omega-3 fatty acids in a day. Children and teenagers can consume lower amounts, but it should not go lower than 2000 milligrams in a day.
Top vegetarian omega-3 fatty acid foods
Let’s first discuss the vegetarian omega-3 fatty acid food items. Usually, you will find only non-vegetarian food items which are rich in Omega three fatty acids, but there are a huge number of people who are vegetarian or vegan around the world.
- Brussels sprouts are a great source of omega-3 fatty acids from vegetarian food items. Each cup of raw Brussels sprouts contains around 44 milligrams of Omega three fatty acids.
- Green spinach is also among the best sources of omega-3 fatty acids for all vegetarians. Along with improving brain functions, it can also provide 370 milligrams of Omega three fatty acids and 100 grams of spinach.
- Cauliflower is also a good source of Omega three fatty acids. It can also become a good source of several types of vitamins, and One Cup of cauliflower is just 28 calories.
- You should include the delight of summer mango in your diet as it has the perfect balance of omega-3 and Omega 6 fatty acids. They are also loaded with several other nutrients and minerals. You can easily consume them by creating a smoothie, adding it to your yogurt bowl, or in salads.
- Muskmelon is another great source of omega-3. It is widely available in the Indian subcontinent, but you can also buy them in the United States and other Western countries around the world.
- Berries, including blueberries, are among the great sources of Omega three fatty acids as every 100 grams serving of berries contains around 0.25 grams of Omega three fatty acids.
Seeds and beans
Even though seeds and beans are also part of vegetarian food items, we should talk about them in separate sections so that everyone can read them. A lot of people do not eat much vegetarian food, that is why we are talking about it in a separate section so that everyone can learn about it also.
- Chia seeds are among the richest food items on the planet and are loaded with omega-3 fatty acids. It contains 4915 milligrams of omega-3 in just 28 grams of chia seeds.
- Similar to chia seeds, flax seeds are also loaded with omega-3 fatty acids as it contains 6388 milligrams of omega-3 fatty acids in just 28 grams of flax seeds.
- Hemp seed contains around 6000 milligrams of omega-3 fatty acids in 28 grams of serving. Your doctor might also recommend you to consume hemp seeds as it is also known to be beneficial for recovering quickly after a heart attack.
- Edamame beans are also a great source to consume around 0.25 grams of omega-3 fatty acids in just 1/2 cup of serving.
- In the dry fruit family, walnuts are among the great sources as it contains 3.346 grams of Omega three fatty acids in just One Cup of serving.
- Cashews also contain around 0.14 grams of Omega three fatty acids per 100 grams of serving.
Top non-vegetarian omega-3 fatty acid foods
Several non-vegetarian food items, including fish and meat, are loaded with omega-3 fatty acids. We have talked about the top-known vegetarian omega-3 fatty acid food items down below. You can follow these items to increase your daily omega-3 fatty acid.
- Mackerel fish is among the most important and loaded with omega-3 fatty acids. A 100-gram serving of fish can contain around 4580 milligrams of omega-3 fatty acid.
- Salmon fish also contains around 2150 milligrams of omega-3 fatty acids in just 100 grams of serving.
- Cod liver oil also contains around 2438 milligrams of omega-3 fatty acid in just one tablespoon.
- Herring fish contain around 2150 milligrams of omega-3 fatty acids in each serving of 100 grams.
- The next important food item is the oyster which is loaded with Omega three fatty acids and other minerals, including zinc and Cooper. One hundred grams of oysters can provide around 391 milligrams of omega-3 fatty acids.
Benefits of omega-3 fatty acid foods
Before we wrap this session, let’s take a look at some of the most important benefits of having omega-3 fatty acid food items. It is not just a fancy term for food items with fat, but it serves a specific feature in the human body.
One of the biggest benefits of having omega-3 fatty acid foods regularly is that it helps you reduce the risk of cardiovascular diseases. There is a huge list of cardiovascular diseases, and they are among the most popular types of diseases for death around the globe.
In several types of research, it has already been proven that omega-3 fatty acids are capable of improving your cardiovascular health and saving your heart from several diseases, including the risk of stroke.
In some research, it has already been seen that omega-3 fatty acids are also able to help you reduce the risk of death due to cardiovascular disease, including heart attack and stroke.
In case you are suffering from cardiovascular diseases, then your doctor might also suggest you opt for food items that are rich in omega-3 fatty acids as it can also reduce the risk of cardiac death caused by abnormal heart rhythm.
Another benefit of omega-3 fatty acid is that it can help you reduce the risk of blood clots as it can prevent blood platelets from clumping together.
At the same time, Omega 3 fatty acids are also capable of keeping the lining of the artery smooth and free of damage. The whole thing can lead you to thick and hard arteries, which will help you prevent any type of plaque from forming in the arteries.
Somebody said solely based on omega-3 fatty acids has already confirmed that it can cause less inflammation in the human body. Apart from that, omega-3 fatty acids can also slow down the production of substances that are released during the inflammatory response and save your body from several diseases.
A study was published in the National Library of medicine by doctors Anderson and Connor regarding ice health and omega-3 fatty acids. The study mentioned that there are some components, including DHA in Omega threes which can help you improve your eyes health.
Apart from that, omega-3 fatty acids are also linked to a compound that is known to reduce the risk of macular degeneration, which is one of the leading causes of permanent eye damage and blindness in the world.
Depression and anxiety
Not just physical health, but omega-3 fatty acids are also capable of reducing depression and anxiety. Both are among the most common mental disorders in the world, and with some dietary changes, you can lower the levels of depression and anxiety very easily.
A study on similar subjects was published in the National Library of Medicine by a team of health experts, and they specifically mentioned that omega-3 fatty acids are known to improve overall mental health. They further mentioned in their study that omega-3 fatty acids are known to reduce depression and anxiety levels.
Which are the best omega-3 fatty acid food items?
There are several food items available in the world which are loaded with omega-3 fatty acids. You can introduce Brussels sprouts into your daily diet as it is loaded with Omega three fatty acids, and it is also a green vegetable. Apart from that, you can also start eating Salmon fish, Which is also loaded with Omega. Lastly, walnuts and flax seeds are also among the greatest sources.