What is Omega-3
Omega-3 fatty acids are the kind of fats that you don’t want your diet to lose. There are lots of omega 3 foods available to get your daily recommended amount of this fatty acid.
There are several kinds of fatty acids, namely eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are fatty acids that can be found in certain kinds of fish. Meanwhile, ALA is present in certain plants. Thus, individuals in a vegetarian diet can also obtain omega-3 fatty acids from plant sources.
Omega-3 fatty acids are a big factor in boosting one’s health. It is even helpful in developing neurological and visual aspects as well as fighting off some diseases. Below are some of the diseases which omega-3 fatty acids are helpful:
Omega-3 fatty acids have the ability to boost mentality, reducing the symptoms of ADHD among children in the process
Blood fat (triglycerides)
An elevated triglyceride can be lowered through the help of omega-3 fatty acids
Dementia and Alzheimer’s Disease
Mental problems are usually solved by supplying your system with omega 3 fatty acids
Symptoms of depression as well as bipolar disorder have been found to lower through the effect of omega-3
Joint pain and stiffness are solved by adding EPA and DHA in your system
Best Food Source of Omega-3
Supplements are popular these days. And it is no wonder that most of the vitamins and minerals you needed can also be found in supplements. It is the same thing with omega-3 fatty acids. However, supplements have food sources.
Also, health professionals even advise getting your omega-3 fatty acids from natural food sources.
There are three food source categories where omega-3 can be found. First is the fish section, second is the plant-based, and the last are those that do not belong to the two categories.
There are certain fish that is high with EPA and DHA. These include:
It was once considered the smallest fish in the world, and yet it is not small in its nutritional package. It has selenium, niacin, and even calcium. Though calcium can be found among boned anchovies. As for omega-3 content, it can give up to 2,113 mg per 100-gram serving.
Cod liver oil
The omega-3 content of this fish source does not exactly come from the codfish. Instead, it comes from the cod liver. The liver of cod has to be extracted to produce oil, and that’s when you will fully benefit from its necessary nutrients. One tablespoon of cod liver oil can provide you with vitamin A and D, and a 2,664 mg of omega-3. Health experts just reminded that too much vitamin A can be dangerous to your health. Thus, taking too much cod liver oil is not advisable.
Unlike the other fish source, herring is medium in size. However, it will not be the last to serve the nutrients your body needs. It is packed with selenium, vitamin D, vitamin B12, and omega-3. In fact, a hundred-gram herring contains 1,729 mg of omega-3! Certain countries, such as England, has smoked herring in their table as a common breakfast. It usually served with kippers or what we simply call eggs.
These small fatty fish is rich in nutrients. It composed of selenium, vitamin B12, and omega-3 fatty acid. A hundred-gram mackerel serving has 5,134 mg omega-3. The fish is popularly served in the Western countries as fillet and smoked.
Besides omega-3 fatty acids, salmon has other nutritional value. This includes B vitamins, selenium, potassium, and magnesium. But if you ask how much omega-3 does it has, a hundred-gram serving can give you 2,260 mg of omega-3. Regular supplication and consumption of salmon also lead to a lower risk of certain conditions such as depression, dementia, and heart diseases.
These fish are common and small, but they are high in nutritional contents. One hundred and forty-nine grams of sardines can supply your body with selenium, vitamin D, and vitamin B12. Meanwhile, a 100-grams can give you 1,480 mg of omega-3.
There are people who chose to eat vegetable alone. Thus, if omega-3 are only present in animal-based food, vegetarians may be lacked omega-3 in the body. However, nature does not agree that the nutrient should come from the animal only. Thus, certain plants can give these fatty acids. These plant-based sources include but not limited to:
Chia seeds may seem a superhero since it is incredulously bundled with nutrients such as phosphorus, calcium, and manganese. Additionally, protein, as well as the eight essential amino acids, are included on its list of nutrients. But most importantly, a 28 grams servings will provide you with 4,915 mg of omega-3
These small seeds are often yellow or brown in color. It is often milled or ground, and sometimes they are even extracted to produce oil. Flaxseeds are rich in ALA. One tablespoon is equal to 2,338 mg of omega 3. Thus, many used flaxseeds to produced omega-3 supplements. But aside from ALA, it has other vitamins and minerals including magnesium, vitamin E, and fiber.
Vegetable protein and fiber can be found in soybeans. Moreover, potassium, magnesium, vitamin K, folate, and riboflavin are included in its nutrition list. Omega-3 contents, on the other hand, is about 1,443 mg per hundred-gram servings. However, you cannot rely on so much of soybeans as your only source of omega-3 since it is also high in omega-6 fatty acids.
Within and without, walnuts are surely nutritious. It contains a high amount of vitamin E, manganese, copper, and other nutrients. But outside of it, let’s simply say that its skin, has its own nutritional value. The antioxidant property of walnut lies on its skin and it’s called phenol antioxidant. The antioxidant is linked to many health benefits. Lastly, it has about 2,452 mg of omega-3 for every 28 grams servings.
Oysters are neither fish nor plant, thus they do not belong to either category. However, oysters are highly rich in omega 3. In fact, 100-gram servings of it will give you 565 mg of omega-3. But aside from that, it can offer other nutrients such as vitamin B12, copper, and zinc.