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.
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.
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.
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 in Omega 3. French beans are also a good option if you are looking to enrich your diet with Omega 3.
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 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
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.
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.
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
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.
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.
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.
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