There are many health benefits of Omega-3 fats. It is a fact that fats are needed to carry out various important functions of the body. Many nutrients are soluble in fat. Without fats, the body cannot avail the benefits of the nutrients. Our body can create most fats except omega-3 fatty acids. These fats, which are necessary can be had only through diet.
Omega-3 fats come under polyunsaturated fatty acids(PUFA). The 3 main kinds of PUFA include DHA, ALA and EPA. DHA can be got through breast milk, algae or fish. EPA, which is also known as Eicosapentaenoic acid is found in oily fish/fish oil like cod liver, mackerel, herring, menhaden, sardine and salmon. It is also found in different phytoplankton and seaweeds. ALA is present in plant-based sources like flaxseed, chia seeds, nuts, vegetable oils etc.
Omega 3 fats are necessary for functioning of human body. In this article, we have collected a list of foods that are rich in Omega 3 and a list of delicious recipes that have this content.
Soybeans are very rich in Omega-3 fats. They contain ALA, which is good for heart. A bowl of soyabean has more omega-3 than cold water fish.
Try the recipe of Soybean Pancake.
- Walnuts Photo Courtesy: Recipes Table
Walnuts are great for your health. They can be added to your favourite dishes. They have many vascular benefits in addition to maintaining ideal weight.
Try the recipe of Walnut Halwa.
Photo Courtesy: NYT Cooking
Salmon is very rich in Vitamin D. It is full of Omega 3 fatty acids, phosphorus and protein. Salmon has very high levels of EPA, DHA and Omega-3. These fats help in reducing inflammation. If you consume salmon, twice or thrice a week, it can lower your high blood pressure, embolism, arrhythmia and risk of heart attack.
Try the recipe of Salmon.
Photo Courtesy: Cooking with my kid
It is one of the healthiest cooking oil. It is cheaper than olive oil and is good for high temperature cooking as well. It is good for health because of its low fat content.
Try the recipe of Blueberry Muffins with Canola Oil.
Photo Courtesy: Yummy.ph
These fishes are tiny and oily. They are not as expensive as other types of fishes. They contain high sodium and you can balance your meal with vegetables and sodium fruits.
Try the recipe of Spanish Sardines.
Photo Courtesy: Fenland Forager’s
Cod Liver Oil is a great food supplement. Cod Liver Oil is got from the liver of cod fish. Besides being high in omega-3 fatty acids, the oil is full of vitamin A and D. So, if you take in a tablespoon of cod liver oil, it will satisfy need for these nutrients.
Watch this video for health benefits of Cod Liver Oil.
Photo Courtesy: The Spruce
These are tiny and oily fish that are found in a jar of oil. They are small fish that have more than 100 species found in Pacific, Atlantic and Indian Oceans.
Try the recipe of Anchovy.
Photo Courtesy: YouTube
Caviar is prepared with fish eggs or roe. It is a very luxurious food item and is often used as taster, starter or garnish.Caviar is very high in choline and has very low omega-6 fatty acids.
Try the recipe of Mushroom Caviar.
Photo Courtesy: Juvenon
These are small brown, yellow seeds. They are grounded, milled and used to make oil. These seeds are the richest source of omega-3 fats like ALA. Flaxseed oil is a great supplement of omega-3.
Try the recipe of Blueberry Flaxseed Pancake.
Photo Courtesy: Recipes
These seeds are very nutritious. They are a rich source of phosphorus, calcium, manganese and other nutrients.
Try the recipe of Chia Jam.