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12 Best Sources For Omega 3 Fatty Acids

By socialpanga +2 more

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, a 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.

1. Flax Seeds

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. Read more about the 8 health benefits of flax seeds.

Sources of Omega 3

2. 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, fibre and calcium. Read more about the health benefits of chia seeds.

3. Mustard Oil

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.

4. Beans

Mungo beans or Urad dal is abundantly rich in Omega 3. French beans are also a good option if you are looking to enrich your diet with Omega 3.

5. 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.

6. Greens

The leafy greens are rich in iron, calcium and Omega 3 fatty acids. Broccoli, spinach, collards, kale are great alternatives to choose from.

7. Berries

Berries are full of antioxidants, essential minerals and vitamins and Omega 3 fatty acids. Add them to your cereal, smoothies or have them as a snack.

One of the important Omega 3 fatty acid is Docosahexanoic acid or DHA. This is of particular significance in children upto 5 years as they help in Brain growth. I routinely advise parents to feed these foods to children above 6 months of age

Dr. M.G. Kartheeka, MBBS, MD

8. 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 requirements, they will boost your Omega 3 intake.

9. Mangoes

The king of fruits has an excellent Omega 3 vs. Omega 6 fatty acids ratio. Not just this, they are rich in protein and essential vitamins and minerals.

10. Melon

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 makes for a healthy option.

12. 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), are essential for foetal development, increase immunity and have a whole lot of other benefits. Just changing our snacking patterns or adding a spoonful of seeds to our diets can produce excellent results.

If you are on blood thinners and have chronic health conditions like heart disease, diabetes, kidney disease or liver disease, always consult your physician before taking Omega-3 supplements.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Health benefits of omega 3 fatty acids

  • Can fight depression and anxiety

Studies indicate that people who consume omega-3s regularly are less likely to be depressed. Some studies also show that when people with depression or anxiety start taking omega-3 supplements, their symptoms start to fade away slowly.

  • Can improve eye health

DHA is a type of omega-3 that makes up a major structural component of the retina. enough omega-3 is linked to a reduced risk of one of the world’s leading causes of permanent eye damage and blindness called macular degeneration.

  • Can improve risk factors for heart disease

According to research, it was observed that fish-eating communities had very low rates of these diseases. This was later figured out because of omega-3 consumption. Since then, omega-3 has been associated with various benefits to keeping the heart healthy.

Read More: 7 Health Benefits of Omega 3 Fatty Acids.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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