Omega-3 fatty acids are needed by the body to function well. Consumption of this can support health and well-being. It plays a key role in maintaining eye health, reduces inflammation, does wonders in muscle and joint pains, needed for healthy brain function, improves your mood, boosts your immune system, helps treat various skin problems and a lot more.
In a study published in the Annals of Internal Medicine, results showed that adding omega-3 polyunsaturated fatty acids into your diet can help add years into your life by way of protecting the heart’s electrical rhythms thereby reducing your risk of dying from certain types of heart disease.
According to the researchers, eating food containing 2,800 milligrams of omega-3s each week (the amount in about two pieces of fish) can add 2.2 years to the lives of adults age 65 and older.
When it comes to omega-3 intake, Dariush Mozaffarian, MD, associate professor at the Harvard School of Public Health, says that:
“The biggest bang for your buck may be when going from no intake to modest intake, or about two servings of fatty fish per week. Higher intake adds relatively little more benefit. Also, it may not be only how much omega-3 you eat, but what your body does with the omega-3 after you eat it.”
Natural Ways To Up Your Intake Of Omega-3
Spinach
Spinach has significant amounts of omega 3 – about 100 milligrams of omega-3s per half-cup serving. Raw spinach can be a crunchy addition to your sandwich or an ideal base for your salads. You can also add it your soups, or pasta without impacting flavor.
Basil
This flavorful herb is a strong source of omega-3 fatty acids. Add this to your every day cooking for you to be able to get a full day supply of omega-3 from a standard serving.
Walnuts
Walnuts are considered as the highest nut source of omega-3s. An ounce of walnuts delivers 2,600 milligrams of omega-3s. Aside from this, they also contain other nutrients like vitamin E, magnesium and biotin.
Simply mix walnuts into your salads and soups or chop them and sprinkle over cooked green beans or other veggie side dishes or have it as it is. In addition to multiple vascular benefits it can provide you, consumption of walnuts can also maintain your ideal weight over time.
Flaxseed
Flaxseeds are superfoods that can help fight cancer, reduce sugar cravings, and promote weight loss. An ounce of it has 1,800 milligrams of omega-3s. These small seeds are often stir-ground into yogurt, cereal, and baked goods, or added to salads for extra crunch or can even be used to make oil.
Chia Seeds
Chia seeds are great sources of omega 3, dietary fibers, vitamins, and minerals. Due to its richness in magnesium, calcium, and protein, chia seeds can provide health benefits to the brain, lower the risk of type 2 diabetes, and improve exercise performance.
Sardines
Sardines are tiny, oily, and less expensive as compared to other types of fish. Four ounces of sardines contain 1,800 milligrams. Usually, they are eaten out of a tin or jar as a snack or you can use them as a topper for your homemade pizza, sandwiches, and salads. They can be chopped and molded into fish cakes or added into your egg scrambles.
Mackerel
This type of oily fish is delicious and incredibly healthy. In addition to its richness in omega 3 ((2,200 milligrams per four-ounce serving), this sturdy, fleshy fish is also loaded with nutrients and vitamins B6 and B12.
Seaweeds
Seaweeds are one of the very few plant sources of both EPA and DHA omega-3 fatty acids. In addition to this, they are also packed with vitamin C and K, folate, choline, and niacin. You can eat them raw or dried.
