Recent studies show that omega 3 fatty acids are the most important nutrients you can eat to increase your heart health, and the number of people who are deficient in them is astounding. So, what are omega 3 fatty acids? And how can you get more of them in your diet? Check out this list of 10 foods that are very high in omega 3 fatty acids, and see if any of them are already part of your meal plan!
1) Salmon
Salmon is one of the best sources of omega-3 fatty acids, and it is also a good source of protein. Omega-3 fats are essential to brain health and may reduce heart disease risk. Salmon contains nutrients that support your immune system, which can improve your mood. Eating salmon regularly can boost your concentration and even lead to better grades on tests or projects at school or work. The U.S. Food and Drug Administration recommends eating two servings of fish per week for general health and one serving for pregnant women.
2) Sardines
The small saltwater fish is one of nature’s richest sources of omega-3 fatty acids, containing about 6.4 grams per cup (and just 2.4 grams of fat). One particular omega-3 fatty acid, DHA (docosahexaenoic acid), helps keep blood platelets from clumping together and could reduce your risk for heart disease and stroke. A diet rich in DHA can also boost your child’s brain development during pregnancy and infancy (as well as his attention span). Other tasty, nutritious fish that are high in omega-3s include herring, mackerel, wild salmon, tuna, sardines and anchovies.
3) Mackerel
Mackerel is considered one of nature’s most powerful omega-3 sources. This fish is often referred to as brain food for its ability to keep your mind alert and protect it from cognitive decline. In order to reap mackerel’s brain-boosting benefits, you must eat it consistently over time.
It should be consumed two or three times per week, least. If you’re feeling ambitious, try adding it to your daily diet — especially if you want healthy fat or can stand a bit of fishy flavour on your tongue. Just be sure to choose wild-caught, not farm-raised, mackerel so that you can obtain omega-3 fatty acids without ingesting excessive mercury and PCB levels.
4) Herring
Herring is one of those fish that has a slightly bad reputation, mainly because it can give off a fishy smell. To avoid that issue, choose fresh herring fillets instead of canned varieties. Herring are very high in omega-3 fatty acids—so much so that they’re sometimes called brain food.
Fish (and other sources of omega-3s) are also linked to decreased risks for Alzheimer’s disease and strokes. Be sure to check out our Health Newsletter for more information about omega-3s. Other omega-3 rich foods include salmon, tuna, shrimp and soybeans.
5) Anchovies
omega-3 levels are higher than almost any other fish, beating even salmon. One serving of anchovies contains over 2,000 milligrams of omega-3s. Other high-omega fish include mackerel and herring. Just make sure to keep portions small, since these types of fish can be high in mercury as well. They’re best served as a garnish on dishes like salads or pasta—not eaten by themselves for lunch or dinner each day!
6) Tuna
Tuna, especially when eaten fresh, is extremely high in omega-3s. The fish can also be used to prepare a variety of dishes (fried and grilled for instance) that are delicious and healthy. You can even spice up your favourite tuna recipe by adding black pepper or herbs to it.
Another perk of tuna is that you get a lot of protein from it as well. Protein is good for you because it helps build muscle mass and keeps you feeling full for longer periods of time after eating fewer calories than normal food does. Since omega-3’s are so essential to maintaining good health, it would make sense to eat lots of omega-3 rich foods like tuna every day!
7) Flax Seeds
This text states that flax seeds are most well-known for their high-fibre content. In a tablespoon, flax seeds have almost 10 grams of fiber and are used as a common home remedy for constipation. They are high in lignans and omega-3 essential fatty acids, as well as alpha-linolenic acid (ALA), a type of omega-3 fat, thought to lower blood cholesterol levels and reduce heart disease risk by lowering inflammation.
Flaxseed meal contains more than one hundred calories, 4 grams of protein, 4 grams of fiber, and more than 1 gram of each of omega-3 fats in the form of both ALA and EPA. Zinc and B vitamins are also found in them.
8) Hemp Seeds
With Omega-3 Fatty Acids – This protein-rich food is not just an excellent vegetarian source of omega-3s; it’s also a vegan source of complete protein. The word hemp may have you thinking marijuana, but don’t worry: although they both come from cannabis plants, hemp seeds contain no THC (the compound that produces a high).
To reap their omega-3 benefits, sprinkle raw or roasted seeds on your morning cereal or salad. Or try tossing them into stir-fries for an extra punch of flavour and nutrients.
9) Walnuts and Almonds
Just one ounce of walnuts and one ounce of almonds each provide significant amounts of omega-3 fatty acids. For example, 1 ounce of walnuts can contain around 2.6 grams of omega-3 fatty acids, while 1 ounce of almonds has around 1.2 grams.
Walnuts also contain 10 milligrams of omega-3s per ounce, which is double that of a 5 oz. serving of salmon (5 mg per 5 oz.). They are also a great source of vitamin E, providing 100% of the recommended daily allowance per 1/4 cup serving— which means they keep your skin and hair healthy and help prevent oxidative damage to cells.
10) Black Currants
Black currants are high in omega-3 rich foods, giving them a place on our list of 10 foods that are very high in omega-3 fatty acids. Also called bogberries, black currants can be used to make jams and jellies, and they have a flavour comparable to blueberries.
Conclusion
Omega-3 fatty acids are essential to a healthy diet. In fact, according to most experts, omega-3s are just as important as vitamins and minerals. Omega-3 rich foods can be found all over, from restaurants and juice bars to fast food joints. Read on for a list of ten foods that are very high in omega 3 fatty acids, and then enjoy an omega-3 rich meal!
