5 Foods High In Omega-3 Fatty Acids: Types & Health Benefits

Omega-3 fatty acids are vital polyunsaturated fat that can improve brain health, cardiovascular health, and alleviate inflammation. Human body cannot produce omega-3 fatty acids on its own and they need to be obtained from diet. Adequate intake of omega-3 rich foods can improve vision, enhance cognitive function, support development of fetus, and manage triglycerides.

According to a report featured in Cleveland Clinic, “excessive triglycerides in the blood can increase risk of atherosclerosis that can pose heart disease and stroke risks. Omega-3s can support you by increasing the HDL (good cholesterol) and reduce blood pressure.

Types of Omega-3 Fatty Acids

There are three main types of Omega-3s that can be described below:

1. EPA or eicosapentaenoic acid: It is found in the fish and also known as marine omega-3.  

2. DHA or docosahexaenoic acid: DHA or marine omega-3 is also found in fish

3. ALA or alpha-linolenic acid: ALA is found in plants. When you obtain ALA from food, human body can turn some of it into EPA and later to DHA. But, the procedure offers only a small amount of EPA and DHA. Therefore, it is necessary to eat fish to get EPA and DHA.  

Benefits of Omega-3s For Health

1. Improves Heart Health:  Omega-3s have gained popularity as one of the best heart-protecting foods. They can alleviate triglyceride levels, reduce blood pressure, and bring down the risk of heart disease. They can adequately support healthy blood vessel functioning and decrease the possibility of inconsistent heart rhythms.  

2. Improves Brain Function: Omega-3s, EPA and DHA, are significant for brain health as they can support cognitive function, memory, and structural integrity across different life stages. They can boost neuronal function, boost cerebral blood flow, and decrease cognitive decline in senior citizens. Sufficient consumption of Omega-3 rich diet can reduce depression and offer protection against neurodegenerative diseases, according to study conducted by National Library of Medicine.

3. Decreases Inflammation: Chronic inflammation is linked to many health issues. Omega-3s rich diet contain necessary anti-inflammatory properties that can lower joint discomfort, muscle soreness, and inflammation in the body.  

4. Supports Eye Health: The presence of Docosahexaenoic acid or DHA is a vital component for retina. Sufficient consumption of Omega-rich diet can maintain healthy vision and overall eye-health.  

5. Boosts Mood: There is a close connection between omega-3 rich diet and improved mental health. The presence of healthy fats in omega-3 foods can support emotional balance and decrease symptoms of anxiety.  

Best Food Sources Of Omega-3 Fatty Acids

1. Fatty Fish: It is one of the richest sources of omega-3s when it comes to EPA and DHA. Some of the examples are salmon, mackerel, tuna, and sardines. Consumption of fatty fish twice or thrice a week can improve omega-3 intake.  

2. Flaxseeds: They are rich source of plant-based alpha-linolenic acid (ALA), a form of omega-3. You may add ground flaxseeds to your yogurt or smoothies for a healthy boost.  

3. Chia Seeds: The tiny seeds are also good source of Omega-3 fatty acids. They contain ALA omega-3s that can offer high fibre and protein. It is significant to soak chia seeds in water or milk as it can form a gel-type substance and easier for consumption.  

4. Walnuts: Walnuts also contain rich amount plant-based ALA omega-3. Regular consumption of walnut can reduce the risk of death from coronary heart disease as a result of their anti-inflammatory compounds. Regular consumption will support healthy eating habits as they are vital source of sustainable nutrition.

5. Soyabean Tofu: It is an excellent source of plant-based Omega-3 fatty acids especially the alpha-linolenic acid (ALA). The high-quality and protein-rich diet can be highly suitable for vegetarians. Apart from omega-3s, soybeans can offer plant-based protein, iron, and calcium.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.