Tag Archives: Salmon

Top 10 Foods rich in Omega-3

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

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.

  • Salmon

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.

  • Canola Oil

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.

  • Sardines

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.

  • Cod Liver Oil

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.

  • Anchovy

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.

  • Caviar

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.

  • Flaxseeds

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.

  • Chia Seed

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.

Seafood that Everyone Loves

A large variety of fish is available in the US. Some of the most consumed seafood include salmon. In this blog post, you will find a list of top 10 seafood of USA.

  1. Pangasius: Pangasius is also known as swai, basa and tra. This is a tender, white fish that is farmed and imported. It is also known as iridescent catfish.

    Photo Courtesy: Fresh Fish Basket
  2. Cod: This is a very complicated species. A whole book has been dedicated to how this fish can change the world. There are many varieties of the fish including Hook and Line Atlantic cod and Wild caught imported Pacific cod.

    Photo Courtesy: Serious Eats
  3. Crab: There isn’t a lot of meat in a crab. There are some crabs that are more sustainable than others. One should always prefer Dungeness crab over King crab.

    Photo Courtesy: Serious Eats
  4. Catfish: This is a catfish recipe that is tasty and is also present in the Junior League Centennial Cookbook.

    Photo Courtesy: Food Network
  5. Tilapia: Tilapia is one of the top 10 consumed Seafood of USA. Tilapia is a white fish that is inexpensive. It is a very popular choice for seafoods.

    Photo Courtesy: Eating on a Dime
  6. Salmon: Salmon is a very popular fish and contains healthy omega-3 fatty acids. Its vitamin D content is very high. This fish is very easy to prepare.

    Photo Courtesy: Food Network
  7. Tuna: Tuna is one of the seven species of fishes of ocean. They are a great form of food. They are related to mackerels fishes. Tunas are a good source of Saturated Fat, Vitamin B6, Phosphorus, Protein, Vitamin B12, Niacin and Selenium.

    Photo Courtesy: goodtoknow
  8. Shrimp: Shrimp can be eaten in a lot of ways. There is a diversity of Seafood and shrimp are one of the best food available.

    Photo Courtesy: Food Network