While we are following social media trends across various diets, we often believe that fats are a poor part of our meals. Nothing could be further from the truth. In fact, polyunsaturated fats like omega-3 fatty acids are an important part of a healthy diet. Omega 3 takes care of the whole body, from the brain to the heart. These fatty acids help improve eye and brain health (especially during pregnancy). They also reduce the risk of heart disease. Omega 3 is also known to help with mental health, ADHD, inflammation, and autoimmune diseases. So how can we get the benefits of Omega 3?
(Also Read: How To Detect And Get Rid Of Vitamin B12 Deficiency?)
Here are seven foods high in omega-3 fatty acids that are beneficial for good health:
1.Seafood and fish
Seafood and marine fish are great sources of omega-3 fatty acids. They’re also rich in other nutrients. Salmon is rich in vitamin D, proteins, and minerals like phosphorus. Sardines give a rich dose of sodium. You could try this salmon recipe to make a healthy and tasty treat.
We all know that soybeans are one of the best sources of protein. But they’re also a powerhouse of omega-3 fatty acids. Keep it simple or flavor it like a chaat.
Walnuts have become increasingly popular with health conscious people because of their omega-3 content. They also contain linoleic and alpha-linolenic acids, which have anti-inflammatory effects. Walnuts are also rich in vitamins A, B, C, and E.
4. Chia seeds
Chia seeds are loaded with omega-3s, calcium, magnesium, and other nutrients. They’re also high in antioxidants and insoluble fiber that help keep the digestive system healthy. Try this apple and chia seed smoothie for a fun dessert.
Flax seeds are one of the superfoods that we can indulge in and see the benefits of omega-3 in our bodies. They contain nutrients that help in lowering cholesterol levels. They are also great for digestive problems.
6. Kidney beans
Kidney beans not only provide omega-3s, but are also rich in protein and vitamin B1. They’re high in insoluble fiber, which can help treat diarrhea and gas. Make a curry or experiment with a kidney bean soup.
7. Rapeseed oil
Canola oil is one of the best choices when looking for cooking oil. This oil is rich in healthy omega-3 fatty acids and can be added to salads or used in cooking.
Try these food options and bring the goodness of omega-3 into your life.
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