Omega 3 fatty acids are vital for the maintenance of normal brain function, improving focus and concentration. They are rich in the cell membranes of brain cells, protecting cell membrane health and facilitating communication between brain cells. It’s vital to ensure you get a sufficient amount of omega-three fatty acids to keep away from some detrimental effects on brain development and function.
Because of these perks, you may have wished our body itself generates these essential fatty acids. Sad to say, they aren’t. You’ll need to get them from foods abundant in Omega 3 if you want to make them your partner in your way to a healthier living. Here are 7 foods rich in Omega 3 fatty Acids
1. Chia Seeds
This type of seed is a superb plant-based source of omega 3 fatty acids, particularly ALA. What is more, this is also abundant in protein and fiber for healthy digestion. Chia seed has 5.055g of ALA for every 1oz serving.
You can use chia seeds as one of the ingredients in your salads, smoothies, or granola, or you can put these seeds with yogurt or milk to create chia pudding. Mixing these seeds with water makes a good egg alternative that vegetarians can utilize. Many health food stores offline offer chia seeds, and it’s likely to purchase them online.
2. Hemp seeds
This type of seed has 2. 605g of ALA per 3 tablespoons serving. What is more, hemp seeds also abundant in other essential nutrients such as:
Study shows that this seed is good for skin health, proper digestion as well as heart. Hemp seeds are a bit sweet, which makes them an excellent addition to granola, snack bars, oats, smoothies, and salads. You can buy these seeds in various stores online.
This is also a type of seed abundant in omega 3 fatty acids. Flaxseeds have 6.703f of ALA for every serving.
Flaxseeds are very healthy as they are abundant in various nutrients such as:
Flaxseeds might reduce blood pressure at the same time, and boost heart health. Like chia seeds, you can also mix flaxseeds with water to make a good alternative to the egg. You can also easily integrate these seeds into your diet by adding them to salad, cereal, and oatmeal. You can buy flax seeds in different stores near you and online as well.
Walnuts are also a good source of omega 3 fatty acids. One cup of walnuts contains 3. 346g of ALA. These nuts are a good source of healthy fats. You can enjoy these nuts on your own, in granola or a trail mix, bar, snack, salad, yogurt, as well as a cooked dish.
This type of bean is abundant in omega 3 fatty acids. In fact, ½ cup of frozen edamame has 0.28g of ALA. These beans are young soybeans which are specifically common in Japan. Edamame isn’t just abundant in omega 3 fatty acids but also the main source of plant-based protein. Steamed or oiled edamame works well as a side dish or salad.
6. Kidney beans
This bean has 0.10g of ALA for every half-cup. This bean is also very popular to integrate into meals or consume as a side dish. You can put these kidney beans in stews or curries or consume them along with rice.
7. Soybean oil
This also has 0.923g of ALA for every tablespoon. This is a very popular legume in Asia, and many people utilize this to prepare foods.
Soybean oil is also abundant in various essential nutrients such as:
- vitamin K
Usually, people serve this as part of their meal as well as in a salad. This also works very well as salad dressing and cooking oil.
Now that you are equipped with essential information, you will be capable of combining foods rich in omega 3 fatty acids to obtain the best results. Now is the best time to take control and take pleasure in your healthy lifestyle.