Omega 3 fatty acids are one of the essential nutrients needed by the body. They are a type of essential fatty acids that cannot be produced by the human body and therefore, need to be replenished from other sources. Omega 3 fatty acids are part of every cell. They are necessary for brain function, proper vision, healthy body, to reduce inflammation and many other important biological activities. Let us take a look at the best sources of Omega 3 fatty acids.
These are one of the most abundant sources of Omega 3. Having just a teaspoon of these seeds covers up the daily requirement of this essential fatty acid.
- Chia Seeds
Another good source of Omega 3 is Chia seeds that have been getting a lot of attention recently. They are also rich in manganese, fiber, and calcium.
Used in Indian cooking for centuries, mustard oil is richer than olive oil in Omega 3. It also has a better ratio of Omega 3 vs. Omega 6 fatty acids than olive oil.
Mungo beans or Urad dal is abundantly rich with Omega 3. French beans are also a good option if you are looking to enrich your diet with Omega 3.
- Squash Vegetables
Who said the squash vegetables are boring? They pack a punch when it comes to Omega 3. Use them as soups, as part of your casseroles or have in a curry.
The leafy greens are rich in iron, calcium and Omega 3 fatty acids. Broccoli, spinach, collards, kale are great alternatives to choose from.
Berries are full of antioxidants, essential minerals and vitamins and Omega 3 fatty acids. Add them to your cereal, smoothies or have as a snack.
- Herbs and Spices
Adding Omega 3 fatty acids subtly to your diet are most of the popular herbs and spices. While they will not help you meet your daily requirement, they will boost your Omega 3 intake.
The king of fruits has an enviable Omega 3 vs. Omega 6 fatty acids ratio. Not just this, they are rich in protein and important vitamins and minerals.
Muskmelon is another fruit that can boost your Omega 3 fatty acids intake. Since it has a lesser ratio of Omega 6 fatty acids, just like mangoes, melon too makes for a healthy option.
- Cabbages and Cauliflowers
Cabbage, Brussels sprouts, cauliflower, and broccoli are fantastic choices when you want to increase the Omega 3 fatty acids in your diet.
Omega 3 fatty acids are needed for good skin, healthy hair, to fight cancer and inflammation, lowers triglycerides in the blood (they are responsible for causing heart diseases), essential for fetal development, increase immunity and have a whole lot of other benefits. Just by changing our snacking patterns or adding a spoonful of seeds in our diets can produce excellent results.