Top 9 Foods High in Omega 3 Fatty Acids

Omega -3 fatty acids are genuine and very nutritional food. Fatty acids are known to be the building blocks for fats and are vital nutrients. Omega 3 is very helpful in controlling the clotting of blood and building cell membranes. They can be obtained through supplements and foods as they cannot be produced by our body.

They also play a major role in decreasing the inflammation. They reduce heart disease, arthritis and risk of cancer. Fetus not getting enough of omega -3 fatty acids from their pregnant mothers are at a greater risk of nerve and vision related problems.

Deficiency symptoms:

Dry skin
Poor memory
Fatigue
Poor circulation
Heart problems
Depression
Mood swings

Its sources:

Sea food is the richest source of omega 3 fatty acids. It incorporates fishes like salmon, halibut and tuna. Some other
Soy foods, canola, pumpkin seeds and walnuts.
Leafy vegetables, dark green colored like romaine lettuce and spinach also have high omega-3.
Many fruits like black berries, melons and pomegranates have high concentration of omega -3s.

Foods Rich In Omega 3 Fatty Acids:

here are top nine sources of omega-3 are listed below.

1. Flaxseed:

Colour of the seeds varies from golden yellow to reddish brown.
Flax seeds should be consumed in grounded form as outer covering is unable to digest.
They can be easily found in any grocery store.
You can also add flaxseed to oatmeal or smoothie.
In case of flax seed oil, don’t buy oil as it becomes rancid even you store the oil in the refrigerator.
Add flaxseed with frozen berries or oatmeal to your shake.

2. Fish Oil:

It is very rich source of omega-3 fatty acids. It is available in both forms capsules and liquid.

Salmon fish:

Omega-3 fatty acids are of 2 types docosahexaenoic acid and eicosapentaenoic acid. These both acids are present in this fish.
Avoid salmon with chemicals.

Other fish:

There are many other fishes which are also rich in omega -3.They are tuna, bluefish, shrimps, trout, sardines, herring, mackerel, anchovies etc. Generally fish should be consumed 2-3 times every week.

3. Eggs:

People who don’t like consuming fish can substitute with eggs. They are also rich in omega-3 fatty acids.
Poultry or beef fed on grass is highly rich in fatty acids. Though it is difficult to find and expensive to buy.
These eggs are seven times richer in omega-3 fatty acids.
You can easily found them on all grocery shops.

4. Hemp Seeds:

These seeds are rich in important fatty acids of any seeds or nuts. They have high content of minerals, proteins and polyunsaturated fatty acids as stearidonic acid and gamma-linolenic.
They can be sprayed on food items. Store them in refrigerator.

5. Chia Seeds:

These seeds are unprocessed and tastes like nuts.
They have high content of fibre, calcium, protein, phosphorus and magnesium.
It does not need to be grounded to absorb by the body.
Sprinkle on cereals, yogurt and salads.
1-2 table spoons are considered good amount for one day.
You can also add chia seeds to smoothies and shakes.

6. Cauliflower:

It is also rich in omega-3 fatty acids. This vegetable maintains a healthy heart. Other than omega-3 it has high magnesium, potassium and niacin. Steam cauliflower only for 5-6 minutes to maintain its nutrients. Add lime juice to it.

7. Brussels Sprouts:

These are rich in nutrients and omega-3 fatty acid. They also promote beautiful and healthy skin. Steam these green vegetables before consuming for five minutes.

8. Perilla oil:

Seeds of herb perilla are grounded to extract the oil. It is an excellent source of omega-3 fatty acids.

9. Purslane:

It is a type of salad having peppery taste contains omega-3. It also contains potassium, calcium, vitamin A and iron. So it is placed on a high level in omega-3 rich foods.