6 Reasons to Eat Omega-3 Fatty Acid-rich Food & Their Sources
Our body is a piece of magnificent machinery with the capacity to heal itself. For this purpose, our body requires micro and macronutrients, which a well-balanced diet can provide us.
Amongst all the nutrients, one nutrient packs impeccable health benefits. That nutrient is an omega-3 fatty acid.
It is one nutrient that you can only derive from foods source rich in this nutrient. Or by taking omega-3 rich supplements like deep-sea fish oil.
The reason? Our body does not make omega-3 fatty acids. Thus, you must eat an omega-3 rich diet and take a supplement like omega-3 fish oil if you are deficient in this nutrient. The reason why we are encouraging you to eat an omega-3 fatty acid-rich diet is due to the multiple benefits it has. From our hair to our heart, it can benefit every part and help us live a healthy and happy life.
To know more about the advantages it provides us, keep reading below.
6 Reasons to Eat Omega-3 Fatty Acid
1. It can lower inflammation levels in the body
Inflammation due to chronic diseases like thyroid or diabetes can lead to other diseases like heart problems or strokes. That is why reducing inflammation is essential for remaining healthy. Studies have proven that one of the best omega-3 benefits is reducing inflammation in your body.
2. Omega-3s may promote brain health
Research says that pregnant women should eat a sufficient amount of omega-3s. It is because it can improve the brain development of the fetus. Infants should also drink formula which is DHA-fortified because it helps an infant develop:
- Higher intelligence
- Better social skills.
- Foetus can benefit from omega-3 fatty acid-rich food as it helps decrease chances of behavioural problems, autism, cerebral palsy.
3. Good for pre-workouts
Some researches prove that consuming omega-3 fish oil, walnuts, and flaxseed before a workout can amp them. It makes you exercise with more energy providing you with better results. It can help you build endurance and muscles, which is imperative to lose fat and stay fit.
4. Omega-3 is good for anxiety and depression
Depression and anxiety are two mental health issues that many people are facing. There are a few pieces of research that say that people consuming omega-3 fatty acids feel fewer symptoms of depression/anxiety. Several other studies claim that depressed people can get better or treat their symptoms well if they start eating omega-3 rich foods like omega-3 fish oil or flaxseeds, and more.
The compounds that make omega-3 fatty acids can all contribute towards having a depression-free life.
5. Omega-3 benefits include improved heart health
Heart attacks kill more people than any other disease. It is a sad fact, but even young people die of heart attacks. Some studies have found links to better heart health amongst people eating fish. It, in turn, suggests that omega-3 fatty-acid in fish is responsible for better heart health. Science is proving that omega-3 rich food can:
- Reduce blood pressure levels
- Raise HDL cholesterol levels, which is the good cholesterol
- Enures blood palates don’t clump together, preventing blood clots
- All these ensure that your heart remains in good health and functions properly.
6. Omega-3 can help with autoimmune disease
When you have an autoimmune disease, your body attacks the healthy cells of your body. Autoimmune diseases include thyroid, type 1 diabetes, Multiple sclerosis, and more. Research claims people who consume enough omega-3 fatty acid within the first year of their life have fewer chances of getting these diseases.
5 best omega-3 fatty acid-rich food sources
Most seafood is rich in omega-3 fatty acids, like, salmon, tuna, trout, shrimp, or oysters are rich in this nutrient. Salmon is one of the most eaten fish all over the globe, and it has an incredible amount of omega-3. Shrimp is also a fan favorite and a versatile dish too.
When eating seafood, remember that it may be high in magnesium, which can be harmful to pregnant ladies. So, be careful and eat in moderation.
To get omega-3 benefits from a plant source, include flax seeds in your diet. One tbsp daily of this nutritionally dense seed can provide you with several health benefits. Also, it is a rich source of fiber, so your gut will thank you as well when you eat flaxseeds laddu or bar.
3. Chia seeds
Another seed high in omega-3 fatty acids is chia seeds. It has ALA omega-3 fatty acid, which helps your cholesterol levels. Eat chia seeds for breakfast or enjoy them in a protein bar for a snack.
Another good source of omega-3 is walnuts. Try to eat them every morning, preferably with the skin intact. Why so? It’s because that provides more benefit to you.
5. Fish oil
Deep-sea fish oil is rich in omega-3 fatty acids. This supplement is useful for people who don’t like eating fish due to the smell. With this, you get the nutrient without fishy burps.
In conclusion, omega-3 fatty acids are an essential nutrient, often lacking in our diet. If you are vegetarian or vegan, you need to be extra conscious about adding rich sources of omega-3 in your diet to get omega-3 benefits for a healthier life. Taking supplements like omega-3 fish oil is also an option for many people whose diet restricts them from consuming an omega-3 rich diet. Also, remember moderation is the key! Most food rich in omega-3 fatty acids is also high in calories. Thus, eat them in moderation for overall health benefits.