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Omega 3 Fatty Acid Rich Foods

Omega 3s are necessary fatty acids, also called PUFA (polyunsaturated fatty acids). It is vital for the body, but the body isn’t able to produce them. Your body can obtain omega 3 fatty acids through proper nutrition. There are three types of omega 3s fatty acids such as EPA (eicosapentaenoic acid), ALA (alpha linolenic acid) and DHA (docosahexaenoic acid). These fatty acids have to be obtained from Omega 3 Fatty Acid Rich Foods.  The most commonly available dietary source of DHA and EPA is oily fish like herring, sardines, salmon, mackerel, menhaden and anchovies.

Foods highest in Omega 3 fatty acids have many health benefits. They are good for the brain health, heart health, as well as delays ageing. Omega 3 plays a vital role in decreasing inflammation. It also decreases the risks involved in pregnancy. Furthermore, Omega 3 fatty acids deficiency symptoms include depression, heart problems, fatigue, poor blood circulation, dry skin, poor memory and mood swings. However, there are many foods high in omega 3.  So, here are lists of the some foods that contain omega 3 fatty acids.

Foods Rich in Omega 3 Fatty Acids

Flaxseeds
Omega 3 Fatty Acid Rich Foods
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Flaxseeds are small yellow or brown seeds. Both flaxseed oil and flaxseeds are one of the great sources of omega 3 fatty acids. They contain omega 3 ALA (alpha linolenic acid), this ALA helps the body to convert ALA into DHA and EPA. Flaxseeds are also rich in vitamin E, fiber and magnesium. Therefore, eat two tablespoon of flaxseeds everyday to obtain enough omega 3 fatty acids.

Eggs
Omega 3 Fatty Acid Rich Foods
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One of the best Omega 3 Fatty Acid Rich Foods includes eggs. Consuming an egg everyday will help to increase the overall health. Eggs are also high in antioxidants, vitamins, protein & fat fighting nutrient known as choline. In addition, eggs are also good for your heart health.

Fish Oil
Omega 3 Fatty Acid Rich Foods
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Fish oil is one of the best food sources of omega 3 fats. It is famous omega 3 supplement and can be found in capsules and liquid form. All types of fish contain omega 3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). But especially salmon are high in omega 3 fatty acid. Also, there are a lot of other fish which are high omega 3 fatty acids. These include sardines, tuna, trout, bluefish, herring, anchovies, mackerel, etc.

Walnuts
Omega 3 Fatty Acid Rich Foods
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Walnuts are also one of the best Omega 3 Fatty Acid Rich Foods.  They are rich in omega 3 fatty acids and vitamin E.  In addition, walnuts are also beneficial for your heart health and help to maintain the skin elasticity. Consume a handful of walnuts everyday to provide adequate amount of omega 3 to the body.

Chia Seeds
Omega 3 Fatty Acid Rich Foods
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Chia seeds are best omega 3 foods your body needs.  They are high in magnesium, calcium, phosphorus, protein and fiber. Furthermore, chia seeds are very good for the digestive system and also help in the proper bowel movement.  You can consume 1 to 2 tablespoons of chia seeds every day.

Cauliflower
Omega 3 Fatty Acid Rich Foods
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Cauliflower is also rich in omega 3 fatty acids and other essential nutrients such as magnesium, niacin and potassium that help to promote healthy heart.  This leafy vegetable is one of the best sources of omega 3 acids.

Spinach
Omega 3 Fatty Acid Rich Foods
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One of the best Omega 3 Fatty Acid Rich Foods includes spinach. Spinach is also rich in omega 3 fatty acids. In addition, it is rich in iron and also low in calories.  You can consume 1 cup of boiled spinach to provide sufficient amount of omega 3 fatty acids to your body.

Hemp Seeds
Omega 3 Fatty Acid Rich Foods
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Hemp seeds are also effective foods that contain omega 3s.  They are rich in minerals, proteins & polyunsaturated fatty acids like SDA (stearidonic acid) and GLA (gamma linolenic acid).

Soybeans
Omega 3 Fatty Acid Rich Foods
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Various soy products such as soy milk or soybeans are an excellent source of omega 3 fatty acids. A small cup of soy milk is enough for the everyday requirements. It is low in cholesterol and also packed with essential vitamins and minerals. They are also high in vitamin K, potassium, magnesium, folate and riboflavin.

Brussels sprouts
Omega 3 Fatty Acid Rich Foods
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Brussels sprouts are also high in omega 3 fatty acids and are also perfect food for promoting beautiful and healthy skin. You can consume Brussels sprouts daily to give sufficient amount of omega 3 acid to the body. Brussels sprouts are also best Omega 3 Fatty Acid Rich Foods.

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