Do you know about something so magical that can protect you against arthritis, heart disease, and osteoporosis? And, the same thing can prevent you from every feeling dumb, fat, or depressed. You can enjoy all these benefits just by taking an omega 3 pill. Alternatively, you can opt for omega-3 rich foods to increase your intake of these fatty acids that is nothing less than a life-saving fat. So many healthy foods in your diet may already provide you with these fats, but you can tweak your diet a little to increase your intake of omega-3s.
Best Omega 3 Foods to Include in Your Diet
Omega 3 fatty acids reduce inflammation in the body, prevent oxidative damage, and offer many other benefits. You can enjoy all amazing benefits just by including certain foods in your diet.
1. Mackerel
This small fatty fish is one of the best sources of omega 3 fatty acids. You can smoke it and eat as whole fillets at breakfast. A 100g serving of mackerel provides you with 5134mg of omega-3s. Interestingly, the same serving provides you with 100% of the recommended daily intake of selenium and 200% of the RDI for vitamin B12.
2. Salmon
Salmon will always be among the most nutrient-dense foods you can find on the planet. Packed with protein, it provides you with a variety of other nutrients, including selenium, potassium, magnesium, and B-vitamins. A 100g serving of salmon contains 2260mg of omega 3 fatty acids. Regular intake of salmon may lower your risk of diseases like dementia, heart disease, and depression.
3. Walnuts
Packed with polyunsaturated fats, walnuts are among the finest omega 3 foods. An ounce of walnuts provides you with 2,600mg of omega-3s. You can simply cook your veggies and then stir-fry in walnut oil to increase your intake of omega-3 fatty acids.
4. Soybeans
Just by eating a half-cup of boiled, shelled soybeans, you are going to get about 300mg of omega-3 fatty acid. These plant-based fatty acids are extremely beneficial and help vegetarians get all-important nutrients. Green soybeans or edamame also provides you with 9g of fiber and 11g of protein. As it contains a good amount of fiber, it serves as a filling and healthy snack.
5. Cod Liver Oil
While you can take it more of a supplement than a food, it is still one of the best sources of omega 3 fatty acids. Extracted from the liver of codfish, it provides you with loads of omega-3 fatty acids along with vitamin D and vitamin A. You can take a tablespoon of cod liver oil to enjoy some amazing benefits – it provides you with 2664mg of omega 3s. Avoid taking too much of it because you do not want to a lot of vitamin A.
6. Firm Tofu
It may look bland and slimy, but it is among the best omega 3 foods. Moreover, it serves as one of the best sources of plant-based protein. It can help you lose weight and improve your overall health. Studies show that it may also help lower cholesterol levels.
7. Fontina Cheese
A 2-ounce serving of fontina cheese provides you with 448mg of omega-3 fatty acids along with other important nutrients. Many studies have confirmed that you do not need to eliminate dairy products from your diet because they can actually reduce your risk of obesity. A study has confirmed that cheese-eaters can lose weight easily and they also have higher levels of a fatty acid called butyrate, which is supposed to improve fat metabolism.
8. Oysters
A single serving of oysters (100g) provides you with 672mg of omega-3 fatty acids. Interestingly, you will also get loads of zinc from oysters that offer many amazing health benefits. A single serving of raw oysters provides you with 200% of your recommended daily intake of zinc. The same serving provides you with loads of vitamin B12 and copper. You can eat oysters a snack, appetizer, or whole meal.
9. Wild Rice
You get about 240mg of omega-3s from a one-half cup serving of wild rice. At the same time, you get loads of protein. In fact, you get twice the fiber and protein as brown rice. Wild rice is a better choice also because it is high in manganese, B-vitamins, phosphorous, potassium, and magnesium. Since they are low in calories, you can also include them in your weight loss diet.
10. Caviar
It consists of fish eggs and is considered a luxurious food item. Usually used in small quantities as a taster, starter, or garnish, a tablespoon of caviar provides you with 1.086 g of omega 3 fatty acids. Caviar is a healthy food choice because it is high in choline and low in omega-6.
11. Flaxseed
Flaxseed is one of the best omega 3 foods because it provides you with alpha-linolenic acid, which is a special type of omega-3. Your body uses it to make docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You can also use flaxseed oil to get omega-3s – only a 2-tablespoon serving can provide you with 3,800mg of ALA omega 3s. Because of its nutty flavor, you can always use it while baking breads or making smoothies.
12. Grass-Fed Beef
A 6-ounce steak of grass-fed beef has 160mg of omega-3 fatty acid. Grass-fed beef is a healthy choice because these cows rely on things like purslane and flax. This is the reason why the meat of these cows has four times more omega-3s as compared to grain-fed animals.