Omega 3 Fatty Acids are polyunsaturated fats that do a lot of good things for the body.
- For one, they regulate proper functioning of the cells.
- They are also effective in reducing harmful inflammation that can lead to heart disease.
- On top of that, they lower levels of bad cholesterol and blood pressure.
It's sad, however, that the body doesn't produce these fatty acids. Good thing, you can always get these through proper diet. Here are the best sources of omega 3 fatty acids that you should eat more often:
Fish and other types of seafood are rich sources of omega 3 fatty acids. According to the latest dietary guidelines of the US federal government, a person should eat at least 8 ounces of fish or seafood a week in order to get a total of 250 mg of docosahexaenoic acid (DHA) and eiconsapentaenoic acid (EPA). These are the two primary types of omega 3.
These are the approximate content of omega 3 per 4-ounce portion:
salmon contains 1,200 to 2,400 mg
anchovies have 2,300 to 2,400 mg
yellowfin tuna 150 to 300 mg
sardines 1,100 to 1,600 mg
trout 1,000 to 1,100 mg
crab 200 to 550 mg
cod 200 mg
scallops 200 mg
lobster 200 mg
tilapia 150 mg
shrimp 100 mg.
Certain oils also contain omega 3. These include:
- canola oil
- soybean oil
- flaxseed oil
This means that you should ditch the vegetable cooking oil you're using right and switch to these healthier ones that won't take a toll on your heart health. These healthy oils have alpha-linolenic acid (ALA), which is a type of omega 3 that the body converts partially to DHA and EPA.
Now here's another good reason to eat more of vegetables. Many types of vegetables are excellent sources of omega 3 such as:
- kidney beans
- pinto beans
- mungo beans
- Chinese cabbage
- winter squash
All these veggies will spruce up your intake of these power-packed fatty acids that you should really make it a point to include them in your weekly diet plan. That's not all, these vegetables also contain high amounts of nutrients that your body needs to stay in tiptop shape.
Nuts and Seeds
Instead of snacking on potato chips or other greasy items, why not munch on a bag of walnuts, or flaxseeds? These nuts and seeds will definitely up your intake of omega 3. You can also add them to your salad, yogurt, or dessert to give it a nutty flavor that you've always loved.
Omega 3 can be found in a wide array of food sources but if you suspect you're not eating as much of these foods as necessary, you can also take in dietary supplements especially if you have a heart condition or if you have high cholesterol levels.