You probably already know that omega 3 fatty acids are essential for your health. But did you know there are more than two dozen types of omega 3 fatty acids? An individual’s needs will vary but most people get far less from the foods they eat. So how do you meet your daily needs if you don’t eat fish often or in large amounts? You can get plenty of omega 3 fatty acids from plant-based foods such as nuts, seeds, avocados, eggs, and cereals. By using these sources, you can easily meet your daily needs for omega 3 fatty acids and enjoy the many benefits that come with a healthy omega 3 fatty acid intake. From improving your heart health to improving your skin and hair, there are plenty of reasons to start consuming more omega 3 fatty acids in your diet. These foods are a great place to start increasing your intake because they contain smaller quantities of each type of omega 3 fatty acid.
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Here are our top 5 sources of omega 3 fatty acids
Best Sources of Omega 3 Fatty Acids
#1. Walnuts
Walnuts are a great source of alpha-linolenic acid (ALA), which is an essential omega 3 fatty acid for the body. Studies have found that walnuts can reduce inflammation and pain, which is why they are used to treat arthritis. One cup of walnuts contains about 41 grams of protein, which makes it a great addition to a healthy diet.
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#2. Fish & Seafood
Seafood is one of the most accessible sources of omega 3 fatty acids. Salmon and sardines are the two commonly consumed types of fish, but there are other options available too. But keep in mind that not all varieties of fish are equal in omega 3 fatty acid content. For example, king salmon may have more omega 3 fatty acids than canned salmon because it has higher levels of EPA and DHA.
#3. Eggs
Eggs are a great source of protein, vitamins, and omega 3 fatty acids. Consuming 2 eggs a day is perfectly normal and can give you that much-needed dose of omega 3.
#4. Dried Fruits & Nuts
If you like snacking, consider adding dried fruits and nuts in your daily diet. It is important to keep in mind that not all dried fruits and nuts are created equal. When buying these products, look for ones that have high amounts of omega 3 fatty acids per serving. Nuts are one of the best sources of omega 3 fatty acids, and also provide protein, vitamins, minerals, and fiber.
#5. Chia Seeds
When you add chia seeds to your favorite cereal or add them to your overnight oats recipe, you’re not only adding a whole-grain, plant-based source of nutrients, but you’re also adding a rich source of omega 3 fatty acids! small studies suggest that chia seed consumption may reduce blood pressure and LDL (bad) cholesterol levels. Some people even say they experience a reduction in bloating and gut symptoms after adding chia seeds to their diet.
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Conclusion
Keep in mind that healthy eating is much more than just consuming certain foods. It’s also about changing your daily habits by exercising, getting enough sleep, and limiting your sugar intake. In addition to consuming certain foods, you need to consume enough of them. The good news is that there are plenty of healthy sources of omega 3 fatty acids that are easy to incorporate into your diet. You can also include omega 3 supplements in your daily diet to fill in the gaps that food cannot fulfill.
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