The prevention of disease is better than cure. Preventing diseases cuts across various areas, and importantly, consuming healthy meals. One of these healthy meals is foods that are rich in Omega-3 fatty acids. These acids are essential to body nutrients. They play special roles in enhancing good health and prolonging life generally. They are contained in various day-to-day foods, and also in supplement forms.
When the recommended daily amounts are consumed from the foods we eat, then, we are on our way to maintaining a good state of health. This article will expose you to various benefits, and also point out common foods that are very rich in omega-3. Longevity Live Paid Content.
What Is Omega-3?
As stated earlier, omega-3 is a very essential body nutrient. It isn’t just omega-3 but is fully called omega-3 fatty acids – a type of polyunsaturated fat, which is among the WHO-recommended healthy fats for consumption.
There are different types; docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA), all of which are present in our everyday foods. DHA and EPA are more present in seafood like fatty fish, crabs, and oysters. The ALA is more present in plant sources like flax seed, soy, and vegetable oil.
These beautiful nutrients are of immense health benefits. For instance, research has shown the great roles they play in promoting heart health, as those who consume more seafood do not come down with heart diseases, like those who don’t. They are also known to play essential roles in cell and organ functions.
One important part to note is that these nutrients can only be obtained from what we eat, or supplements, as they are not produced by the body.
Five Foods That Are Very Rich In Omega-3
As stated earlier, seafood is the chief source of these fatty acids. They can also be gotten from nuts, oils, and seeds of some plants. Let’s learn more.
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Flax seeds
Flax seeds, also known as linseeds, are rich sources of omega-3 fatty acids. They are often processed to extract their oil, which can be used for cooking or easily incorporated into our diets.
They are rich sources of fats. Ten teaspoonfuls of flax seeds are known to contain 4.2g of fats, of which 73% is polyunsaturated fats and richly omega-3 fatty acids. For flax seeds, the type of omega-3 fatty acid present is alpha-linolenic acid (ALA). It is a well-known plant source of omega-3.
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Chia Seeds
These are smallish white seeds, gotten from the plant, Salvia hispanica L. They are also plant-based sources of omega-3. Chia seed is the richest plant-based source of omega-3 fatty acids, with linseeds following.
For many years, they have been known as healthy seeds and have been used by many. These small-sized seeds are rich sources of fiber, antioxidants, and most importantly, omega-3 fatty acids. About two tablespoons contain up to five grams of ALA.
They are also good for the reduction of blood sugar levels and supporting weight loss. Moreover, chia seeds can be prepared in a variety of ways.
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Mackerel Fish
Mackerel is a big, oily fish, just like tuna. It is usually packed and sold in cans. The beautiful thing about this fish is that it is highly nutritious – with nutritional elements ranging from carbohydrates to sugar and fiber. It is also a great source of calories, sodium, vitamin B12, vitamin E, amino acids, protein, and fats.
Particularly, it is very rich in omega-3 fatty acids. One serving of mackerel contains about 1.25 grams of DHA (docosahexaenoic acid), and about 0.77 grams of EPA (eicosapentaenoic acid), according to research. It also contains a minimal amount of DPA (docosapentaenoic acid).
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Cod Liver Oil
Cod liver oil is essentially gotten from the liver of fish and other sea creatures. Together with vitamin A and vitamin D, it is also among the richest sources of omega-3 fatty acids. This fish liver extract has a history of being used in the treatment of arthritis and rickets, as far back as the 16th and 17th centuries, respectively.
It is known to have anti-inflammatory properties, improve eye health, and prevent age-related macular degeneration, due to its omega-3 fatty acids content.
Today, there are many cod liver oil supplements available in various stores, both online and offline.
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Walnuts
This is another plant source of omega-3. Walnuts are gotten from walnut trees. They are the nuts with the highest amount of ALA, a type of omega-3, polyunsaturated fats. One ounce serving of walnut contains up to 18.5g of fats, with polyunsaturated constituting about 65%.
These nutritious nuts can be eaten as a snack or can be cooked with pasta. The oil can also be extracted and used for salad dressings.
Health Benefits Of Omega-3
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To understand how important it is that we consume the right amounts of omega-3 every day, it’s important to know the roles these fatty acids play in our bodies. Some of the roles are as follows:
- Several types of research have proven that omega-3 is very helpful in promoting heart health. For example, this research showed that deaths resulting from a heart attack were greatly reduced in a population that consumed more seafood compared to those that didn’t.
- Omega-3 fatty acids have also been researched to contain anti-inflammatory properties. This works against inflammation that is prominent in arthritis.
- Omega-3 also plays a role in the development of the brain and other body organs in infants and unborn children.
- A type of omega-3, eicosapentaenoic acid (EPA), has been researched to be a major constituent of antidepressant drugs. This also shows that omega-3 fatty acids are useful in managing anxiety and depression.
Final Thoughts
Omega-3 fatty acids are, no doubt, among the essential nutrients our bodies need for a healthier and longer life. Getting the right amounts from our diets every day is very necessary, as our bodies do not produce them.
Who is the author?
Edibel Quintero
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage, and post-operative rehabilitation.
Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness, and other lifestyle choices that can improve their quality of life.
