10 Foods that are Rich in Omega 3

10 Foods that are Rich in Omega 3

Eating foods that have a high concentration of omega 3 fatty acids can be a very healthy thing to do. The omega 3 oils and fatty acids boost physical and mental health in a number of different ways and are not known to trigger side effects either. An omega rich diet is suitable for people of all ages and comprises of at least three or four more foods that have plenty of omega 3 in them. To know about 10 of the most well known foods that are rich in omega 3, read on. Vitamins & minerals do play a very important role in our life and Omega 3 is very essential among them.

10 foods rich in omega 3

10 Foods that are Rich in Omega 3


1. Flax Seeds

Flax seeds are a great source of omega 3 and can be consumed during meals in the afternoon as well in the night. Flax seeds are easy to digest and are delicious to taste too. Flax seeds when consumed are usually consumed in the form of oil or are ground into flax seed powder. Flax seeds have a substantive composition of omega 3 and are known to be hugely effective when fighting illnesses such as cancer and diabetes. The more flax seed powder or oil you consume, the less vulnerable you will be to such health issues. Flax seeds also play a vital role in promoting weight loss and are capable of reducing sugar cravings by a considerable degree.


2. Mackerel Fish

Mackerel fish are an excellent source of omega 3 and are very lovely to taste. You can conjure up the most sumptuous of meals using mackerel fish. These are fish that are quite small in size and are one of the healthiest varieties of fish out there. In addition to containing a good amount of omega 3 in it, mackerel fish are also known to have plenty of vitamins and nutrients such as vitamin B16 and vitamin B12 that make it perfect for consumption by any person looking to follow a healthy and well balanced diet.


3. Chia Seeds

Chia seeds constitute a good source of omega 3 fatty acids as well and can definitely be consumed in large quantity to promote and boost good health. Chia seeds not only contain a desirable amount of omega 3 in them, but are also rich in dietary fibers, minerals and vitamins, all of which make this one of the top healthy foods in the market today. Chia seeds have plenty of protein, magnesium and calcium and can be useful in controlling illnesses such as type 2 diabetes. Chia seeds are also healthy for the brain and can improve exercise performance too.


4. Sardines

If you are on the lookout for a food that has lots of omega 3 in it, then sardines should be foremost on your mind. Sardines are oily and tiny and are not as expensive to buy as other varieties of fish that have a lot of omega 3 in them. Such fish have a high composition and are meant to be eaten out of a jar or in the form of a snack, by adding these to pizzas, salads and sandwiches. Sardines can be accompanied by low sodium vegetables and fruits during a meal.


5. Canola Oil

Canola oil is something that you can definitely consider trying out, if you want to eat foods that have a high concentration of the omega 3 fatty acids. It can be added quite easily to salads, is capable of withstanding a very high cooking temperature, and is not as expensive as olive oil. Owing to the low saturated fat content of Canola Oil, it is a food that is regarded to be extremely healthy for human consumption, with fitness experts around the world widely recommending its use.


6. Salmon

Salmon is a rich that definitely needs to form a part of your diet if you are interested in consuming omega 3 rich foods for healthy living. Apart from containing lots of omega 3 fatty acids, salmon also contains a good deal of phosphorous, vitamin D. The DHA and EPA composition of Salmon makes it a useful food for fighting health conditions like cardiovascular diseases and also for reducing inflammation. Salmon is best hand in the form of a sandwich or with black bread, but can be cooked with a small amount of oil too. It should be consumed two to three times a week for reducing and controlling health problems like embolism, arrhythmia, high blood pressure and heart disease.


7. Walnuts

Adding walnuts to your diet is something that you need to consider as well, if consuming foods that are rich in omega 3 is what you want to do for healthy living. Walnuts can be sprinkled over cereals and salads and it can be added to baked dishes too. You can experience a number of vascular benefits when you include walnuts in your diet while being in a position to maintain the right body weight over time. Obesity and heart conditions are less likely to be a problem for you upon increased walnut intake.


8. Soya Beans

Soya beans, especially the roasted soya beans are known to be a very good source of the omega 3 fatty acids. Soya beans have a high composition of ALA, a substance that helps in promoting heart health. You can consume as much omega 3 from soya beans as you can from eating mackerel and sardines. Soya beans are quite nice to taste too and are easy on the stomach. You can eat soya beans by including this in your afternoon meals or have them during breakfast every morning.


9. Spinach

Spinach is a vegetable that needs to make its way into your diet, if consuming foods that are rich in omega 3 is what you want to do. Spinach has a nice taste to it, though it may seem a little bitter at times, and can be consumed alongside baked dishes as well as roasted or grilled meat and fish. If you want to benefit from the minerals, vitamins, omega 3 and other nutrients contained in spinach, you should have it in the form of a salad rather than cooking it or boiling it. By boiling or frying spinach, you may just end up destroying its nutritional value.


10. Mustard Seeds

Mustard seeds are also a well known source of omega 3 fatty acids, and ought to be consumed on a regular basis if a healthy lifestyle is what you are looking to create for yourself and your family. Mustard seeds can be fried or roasted and can be used in many types of cuisine. The best time to have mustard seeds would be during an afternoon meal as you can digest these easily when you do so. While mustard seeds have a pungent odor and a sharp taste, these are very nutritious, and can keep you free from adverse heart conditions and skin conditions and boost your general immunity.


Thus, there are indeed quite a few foods out there that you can incorporate into your everyday diet, that are rich in omega 3 and which can go a long way in helping you to live a healthy, fit and productive life. The omega 3 rich foods can be digested with ease and are suitable for consumption at any given hour of the day or night, and in all seasons.