Omega-3 fatty acids are essential nutrients that play important roles in human health. They are polyunsaturated fatty acids in fish, nuts, and seeds. Omega-3 fatty acids are beneficial for heart health, cognitive function, and joint health, among other things. Although this nutrient is commonly in the supplements aisle at every store, there are plenty of ways to receive it in the food you eat. This article will give you a guide to foods that are high in omega-three fatty acids!
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Salmon
Salmon is perhaps the most popular fish of its kind. It is unique in that there are wild salmon and farmed salmon. Salmon is an excellent protein source and contains selenium, niacin, and vitamin B12. Both varieties of salmon get their omega-three fatty acids from eating microalgae, which have high levels of this nutrient.
Flax Seeds
Flax seeds are a versatile source of omega-3 fatty acids. They can be consumed whole or ground into a meal known as a flaxseed meal. Flaxseeds contain both ALA and lignans, which help the body metabolize these nutrients more effectively.
Walnuts
Walnuts are one of the best sources of omega-3 fatty acids. A single ounce contains over 75% of what you need in a day! Walnuts also contain antioxidant compounds and Vitamin E, great for your skin and hair. Due to their high potassium content, walnuts may even help prevent osteoporosis.
Chia Seeds
Chia seeds are another versatile food that contains omega-3 fatty acids. It is the highest known plant source of these nutrients, just behind flaxseed meal.
Sardines
Sardines are another type of fish that are high in omega-3 fatty acids. They are very rich in selenium and contain calcium, phosphorus, and vitamin D. Sardines are deliciously eaten on their own or cooked into other foods such as pasta dishes or salads. They are sustainable for fishing which makes this food great for the environment. Sardines are also high in calcium, suitable for the body’s bone density.
Eggs
Eggs are a very nutritious food that some people choose to avoid because of their cholesterol. However, eggs contain both omega-3 fatty acids and vitamins A and D. Eggs have been shown to support brain function and improve heart health. A medium egg contains five grams of protein, beneficial for muscle growth and recovery after intense workouts. Eggs are also high in lutein which contributes to healthy eyesight.
Pumpkin Seeds
Pumpkin seeds are a fantastic food that provides a great source of omega-3 fatty acids. They can be eaten raw or roasted and added to foods such as salads or trail mixes. Pumpkin seeds also contain protein and iron, beneficial for the body’s blood supply and metabolism respectively. Pumpkin seeds are also high in magnesium which is good for your bones and cardiovascular health.
Mackerel
Mackerel is a type of fish commonly eaten in many different parts of the world. It’s considered a high-protein food and provides an excellent omega-three fatty acids source. Mackerel can help reduce inflammation, which may help protect against some types of cancer. The nutrient niacin in this fish is also suitable for maintaining healthy brain function.
Caviar
Caviar is a food traditionally associated with the wealthy, but you’ll be surprised at how affordable it can be! It gives you omega-3 fatty acids, selenium, and vitamin D. These fish eggs are produced by Sturgeon, a vast type of fish. Caviar is typically served as an appetizer and can be a garnish. Another great benefit of caviar is its high concentration of antioxidants, which help to reduce the risk of heart disease.
Oysters
Oysters are a type of shellfish that contain omega-3 fatty acids. These mollusks are low in calories but provide a significant amount of protein. Oysters also help prevent osteoporosis by increasing calcium levels in the blood. These are a great food to add to your diet, but be sure you’re purchasing them from a reputable source that ensures sustainability and fair trade practices!
Conclusion
Omega-3 fatty acids are beneficial for the brain, heart, and joint health. This article provides a list of foods high in omega-3 fatty acids and is an excellent addition to most diets! These nutritious foods provide a significant source of protein and can be beneficial to you in multiple ways. Just be sure to purchase them from a reputable source to catch and harvest sustainably.
