How omega 3 fatty acid foods are beneficial for our health?

Omega-3s are essential fatty acids. we need them for our bodies to work properly. The human body is not capable of producing them and we need them through the various plant or animal sources.  One of their most important benefits is that they seem to have an anti-inflammatory effect. Omega-3s can tune down the body’s inflammation, and that may be how they help prevent some of the chronic diseases.

Foods rich in omega 3 fatty acids

If you don't like fish than you have another food which have omega 3 fatty acids to give you same health benefits-

Salmon

Salmon is considered to be one of the most nutrient dense Omega-3 foods. It is rich not only in omega 3 fatty acids, but also in protein, potassium, magnesium, selenium, and B-5 vitamins.

Omega 3 content – 2260 mg per 100 grams

Canola Oil

This oil has the highest amount of omega-3 fatty acids 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). You probably already have a bottle of it in your kitchen cabinet.

Walnuts (2542 mg per serving)

Walnuts are very nutritious and loaded with fiber. They also contain high amounts of copper, manganese, vitamin E and important plant compounds.

However, do not remove the skin, as it contains most of the phenol antioxidants found in walnuts.

Omega-3 content: 2542 mg per ounce, which amounts to 7 about walnuts.

Soybeans (1241 mg per serving)

Soybeans are a good source of fiber and vegetable protein. They also contain high amounts of other nutrients, including riboflavin, folate, vitamin K, magnesium and potassium.

However, soybeans are also very high in omega-6 fatty acids, so they should not be relied on as a sole omega-3 source. We need to get omega-3s and omega-6s in a certain balance.

Omega-3 content: 1241 mg in half a cup, or 1443 mg per 100 grams

Tuna

Different kinds of tuna have varying levels of omega 3 fatty acids. Checking the nutrition label on the packaging is highly recommended. To get the most omegas 3 out of tuna, choose water-packed tuna rather than oil packed tuna.

Omega 3 content – 1414 mg per 3 ounces

Eggs

Rich in protein, vitamins, fat-fighting nutrient called choline, and omega 3 fatty acids, you should include eggs in your daily diet.

These days there are special omega 3 eggs available in the market. These eggs are obtained from hens whose feed is supplemented with an omega 3 source, mainly flax seeds.

If you have any cholesterol related problem, it is recommended that you talk to your doctor and find a healthier alternative.

Omega 3 content – 225 mg per egg

Cauliflower

Cauliflower, a great omega 3 food, is also rich in other essential nutrients like potassium, niacin, and magnesium.

Omega 3 content – 37 mg per 100 grams

How They Help Your Health

Cardiovascular health

Studies have found that people who eat fatty fish twice a week have lower rates of heart disease.

Eye Health

DHA, a type of omega-3, is a major structural component of the brain and retina of the eye. When you don't get enough DHA, vision problems may arise. Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world's leading causes of permanent eye damage and blindness.

Diabetes

People with diabetes often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and Apo proteins (markers of diabetes), and raise HDL. So eating foods or taking fish oil supplements may help people with diabetes.

Depression

Research is not clear on whether taking omega-3 fatty acids can help relieve depression symptoms. Several studies show that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone.