Omega 3 fatty acids are essential for the normal functioning of the human body. However, the human body is incapable of producing these vital fats. Food sources act as the best alternative to add these beneficial compounds of omega 3.They occur in three main types. They include:
The ALA is high in plant sources. The other two sources are common in seafood. It is the essential fatty acid as the body converts it to DHA and EPA forms. ALA is also in some grass-fed high-quality meat products. ALA is also present in different supplements. Some of the regular supplements include cod liver oil, fish oil, and other oils. Omega 3 rich diets are essential to reduce the risk of a heart attack. These fatty acids reduce the levels of cholesterol that clogs heart vessels. These fatty acids also reduce inflammatory responses and autoimmune diseases. Omega 3 also reduces cognitive issues like Alzheimer's and dementia.
Flax seeds are rich in Omega 3 components and other vitamins and minerals. Roasting flax seeds is the perfect way for vegetarian consumption. There is also flaxseed oil, which contains 7.26 g of ALA, in one tablespoon. However, cooking these seeds for a long time can lead to loss of their nutritional value. Chewing them can be an alternative that provides 2.35 g of Omega 3 in one spoon. Moreover, they act as good dressings in juices, cakes, and other cereals.
Canola oil is a good alternative to flaxseed oil since it can withstand high temperatures. Canola oil is healthier than most cooking oils and is suitable for most recipes. Moreover, it is cheaper than olive oil. Canola oil is suitable for frying and baking recipes. It provides 1.28 g of omega-three acids in every tablespoon. Canola oil is also added to salads and can prevent the absorption of cholesterol.
Chia seeds are another great source of Omega 3. They also contain numerous minerals, fibers, and vitamins essential for the human body. The seeds also offer lower risks to diabetes development. Chia seeds provide 2.53 g of omega 3 in each tablespoon. They are rich in protein, calcium, and magnesium. These components help with good brain performance. Additionally, Chia seeds help improve exercise performance and are a superfood. They are usually a typical garnish for smoothies and salads. The seeds can also work well in some shakes and cereals.
Salmon is one of the seafoods that provides humans with adequate omega 3 components. Salmon is a good source of EPA and DHA fatty acids when cooked. In addition, salmon contains other nutritional values that include vitamin D and Phosphorus. It is also a good source of protein. Salmon contains 1.24g DHA and 0.59 g of EPA in each spoon serving. Canned salmon contains 0.04 g of ALA acids, which are not common in fish sources. Omega 3 fatty acids from salmon are excellent in reducing inflammation. Salmon fatty acids also reduce heart diseases and heart attacks. Spiking blood pressure is also controlled by adding salmon to your diet twice a week. For maximum benefits of these nutrients and minerals, you can boil or bake salmon. Roasting is also an excellent way to prepare salmon. However, frying or cooking salmon in too much oil is not a good recommendation.
Walnuts are a good source of Omega 3 components. Walnuts also contain other nutritional values that include:
Seven walnuts can supply an average of 1.28 g of omega 3 components. You can add walnuts to your breakfast or take them as a snack. They also work well in salads and soups. Mixing walnuts with chicken recipes also allows you to balance your nutritional components. Walnuts also contain antioxidants, thus crucial to ingest them unpeeled.
Oysters and shellfish are rich in omega 3 acids and are one of the most nutritious protein sources. In every ounce of oysters, they are 0.67 g of omega 3 acids. In addition, Oysters have high zinc levels compared to any other food. With components of Vitamin B2, they can be a perfect snack. Oysters also act as appetizers and can serve as a whole meal. As a bonus, they are edible while raw.
