Omega 3 health benefits are numerous, especially regarding cardiovascular health. Other notable benefits of omega 3 are its brain-boosting and inflammation-fighting properties.
Alpha-linolenic acid (ALA) is a kind of Omega 3 fat contained in plant foods that cannot be created by the human body. Once consumed, ALAs are transformed into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Seafood is also a rich source of EPAs and DHAs.
Many nutrition experts claim that one should intake about 3-4 grams of omega-3 fats every day. The average consumption of an individual is far below that. Learn in this article about some lesser known best foods rich in omega-3 fatty acids that can help you to meet this essential nutrient’s daily recommended needs.
Best Food Sources Of Omega 3 Fatty Acids
1. Canola Oil: This oil has the highest concentration of omega 3 of all everyday cooking oils (1,300 mg of ALA per tablespoon). The Institute of Medicine recommends at least 1,100 mg a day for men and 1,600 for women). Bonus point is its high smoke point of 468°F – the temperature at which it begins to smoke and lose frying quality – makes it multiple media for cooking, baking, and stir-frying.
2. Flaxseed and Flaxseed Oil – Omega 3 Fatty Acid Foods: Flaxseeds possess a type of omega-3 called alpha-linolenic acid (ALA) that your body transforms into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in fish as per The Harvard Medical School Family Health Guide. With its nutty flavor, you can use the flaxseed oil in smoothies or bake breads with ground flaxseeds. Two tablespoons of ground flaxseed contain 3,800 mg of ALA omega 3s.
Family Fitness Tip: Flaxseed Oil (Cold Pressed) is more concentrated source of omega – 3’s than the flaxseed themselves. So, to get higher omega-3’s opt for flaxseed oil (cold pressed).
3. Walnuts: Rich in omega 3s (heart-healthy polyunsaturated fats), walnuts provide a substantial amount of omega-3s (1/4th cup of walnuts contains about 2.7 grams). You can either eat walnuts as such or cook veggies and stir-fries in walnut oil instead of olive oil for ten times the amount of omega-3 acids, as per Discovery Fit & Health.
Family Fitness Tip: Of all the nuts out there, walnuts are the omega-3 winners. They have the most significant amount.
4. Soybeans – Foods With Omega 3: Just a half-cup of boiled, shelled green soybeans (also known as edamame) has 300 mg of plant-based omega-3 fatty acids, branding them as a food rich in omega 3 fatty acids for vegetarians and vegans. Edamame are packed with protein (11 g per half cup) and fiber (9 g per half cup) too, so you can include them in your diet for an ideal healthy, filling snack.
5. Fish – Omega 3 Fatty Acids Source: Fish is a very important for boosting your omega 3 intake. About 4 ounce serving of Chinook salmon provides about 1.3 grams and sardines provide about 1.4 grams of this nutrient. For best results don’t fry fish, rather eat it grilled or baked.
Now that you have good knowledge about the foods that are rich in omega 3s, so why not start today to enjoy the omega 3 fatty acids benefits. Eating fish and seafood such as salmon, halibut, tuna and scallops a couple of times a week is a simple way to increase your omega-3 intake. Bonus you’ll get is all those other nutritional benefits that these foods have to offer.
For those who dislike fish or those who want to supplement their omega – 3 intake, walnuts and flaxseeds can be key contributors to an omega-3 rich diet. To enhance your intake of these foods, adding this nut-seed combination to salads, baked potatoes or granola is just one of the many ways to easily include these foods into your meal plan. Moreover, you can try grinding nut butters at home as a nut-seed blend. If you prefer your nuts roasted, make sure to do it moderately – in a 160-170 degree oven for about 15 minutes – to retain the omega-3 fats.
Also consider including more beans, winter squash, and canola oil to your meal plan to augment omega-3s intake.
Here is a list of omega-3’s fatty acid foods for your lovely family.
Enjoy a long, healthy life!
Please share the food under the comments below that you eat for omega-3s daily recommended needs.
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