3 foods that are high in omega-3s that should be part of your daily diet


Suruchi Patwary, June 1st, 2021

Omega-3 fat by Evan Lorne | www.shutterstock.com

Most people believe that all fats are bad for the body and lead to obesity, heart problems, and other health problems. But there are certain essential fats that are extremely beneficial for our physical and mental health. Omega-3 fatty acids fall into this category. So, we talked to Rohit Schelatkar, VP at Vitabiotics, fitness and nutrition expert to learn more about omega-3 fatty acids. Here’s what he had to say

This intensely researched component has proven benefits for our skin, eyes, heart, joints, and brain function. It has powerful anti-inflammatory properties, which makes it extremely effective for people with chronic health conditions, including cancer and heart disease. Today it is also being researched for its benefits in improving mental health, particularly in the areas of mental disorders and age-related mental degradation and various autoimmune diseases.

The three most important omega-3 fatty acids are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). These are known as essential fatty acids because our bodies don’t make them ourselves. Hence, it must be taken orally through food or supplements. While the first two are found in fish and seafood. ALA can be obtained from plant foods such as flaxseed. Our bodies can break down ALA into DHA and EPA, but in very small amounts. People on a plant-based diet can get this through omega-3 supplements.

Rohit talked about some major sources of omega-3 and they are stated as follows:

1. Walnuts

Krasula Walnuts | www.shutterstock.com

Walnuts are high in omega-3 fatty acids and are highly recommended to help lower cholesterol levels. They also contain chemicals that can widen the body’s blood vessels, which improves blood circulation and improves heart health. Walnuts are also great for controlling diabetes, preventing cancer, reducing inflammation in the body, improving skin health, regulating sleep, and controlling body weight. The essential fatty acids found in walnuts are extremely useful as they help the body absorb higher amounts of calcium from food, which leads to improved bone health.

2. Fish and other seafood

Salmon, Tuna By StopperOhana |  www.shutterstock.com

Salmon, Tuna By StopperOhana | www.shutterstock.com

Salmon, mackerel, anchovy or tuna are rich in omega-3. In addition to being high in these fatty acids, fish like salmon are great sources of vitamin D, protein, and phosphorus. The fats offer a number of cardiovascular benefits, such as: B. The reduction of inflammation throughout the body, which reduces the risk of heart attacks, high blood pressure, irregular heartbeat and embolism.

3. Chia & Flaxseed

Chia & Flax Seeds By Luis Echeverri Urrea |  www.shutterstock.com

Chia & Flax Seeds By Luis Echeverri Urrea | www.shutterstock.com

A readily available vegetarian source of omega-3s, chia, and flaxseed are known to be great sources of omega-3, vitamin A, magnesium, and manganese. They contribute to increased daily fiber intake and are an excellent source of omega-3s for vegans and vegetarians. These seeds can be added to smoothies, salads, and desserts. They are also an essential part of a weight loss diet because of their myriad of health benefits.

Because it can be difficult to get the required amount of omega-3 from food, there are many omega-3 supplements on the market today. Omega-3 fats play a vital role in the growth and proper functioning of the human body. Taking it regularly can help improve one’s health, including protecting against chronic health conditions.

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