In times like these when we have junk foods in abundance, trying to look out for healthy food sources is no biggie! Therefore, in our constant attempt to score health, food sources of omega 3 fatty acids are quite a significant factor. Why?
- First of all, omega-3 isn’t produced in our body. Hence, it HAS to be provided from food sources.
- Omega 3 fatty acids help in lowering triglyceride levels which risk heart health.
- Besides cardiac health, omega 3 sources help the body keeping up the overall health too.
The best part is, omega 3 sources aren’t just limited to plants, they are abundantly found in certain oily fishes and krill oil.
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Now that we know about the basic importance of omega 3 fatty acids, let us explore the different food sources of omega 3. After all, food has the power to elevate our health.
Good news for all the seafood lovers, salmons are good sources of omega 3 fatty acids. Salmon has both EPA (EICOSAPENTAENOIC ACID) and DHA (DOCOSAHEXAENOIC ACID) types of omega 3 fatty acids.
The wild variety of salmon is found to have a higher source of the fatty acid than the farmed ones.
Yes, tuna is another great source of omega 3 fatty acids. It is found that more than the oil-packed, the water-packed tuna has a better source of omega 3.
A fresh 6 ounces of baked bluefin tuna can have almost 2.5 grams of omega 3 fat. WHEREAS, 6 ounces of light tuna canned in water has about 0.46 grams of omega 3 fat while the canned in oil variety has about 0.34 grams of the fat.  Besides these, tuna fish also helps in lowering blood pressure and strengthening of bones.
According to the World Health Organization and the European Food Safety Authority, we should get at least a half a per cent of our calories from the short-chain omega-3 ALA (Alpha Linolenic Acid).
And just one tbsp of flax seeds can be enough for this recommended value. The ALA is found to be specifically helpful in reducing heart risks, hypertension as well as in reducing body inflammation.
Have you tried Truweight’s Seed Cocktail? It contains flax seeds too! Also, try our flaxseed laddoos!
I know most of us love soybeans and why not, they are highly nutritious and are good in taste too! Like flax seeds, soybeans are good sources of ALA omega 3 fat. Moreover, soybeans are good sources of protein, essential vitamins and minerals too.
5. Chia Seeds
Another good source of omega 3 fatty acids is chia seeds. It is surprising how these small seeds can be such amazing contributors of nutrients.
Not just omega 3. chia seeds are also rich in protein, iron, calcium as well as magnesium. It is because of the high nutritional aspects of chia seeds, they are considered as one of the most sought-after superfoods in the world. These are also rich in antioxidants.
Check out Chia seeds rich Crunchies from Truweight with the goodness of chia and buckwheat! You can also add these seeds to your recipes!
There you go, we found you a few readily available food sources of omega 3 fatty acids. Tweak your diet plans and add these natural foods to have more of omega 3 and hence, more of health!