Top 10 Foods Rich in Omega 3

Top 10 Foods Rich in Omega 3

A diet rich in Omega 3s – three different types ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) involved in several functions in body, will help you live longer and healthier. Here are Top 10 Foods Rich in Omega 3, Deficiency symptoms and the Health Benefits of Omega 3.

Omega-3 Deficiency Symptoms

  •  Poor memory
  •  Dry flaky skin
  •  Heart Problems
  •  Mood swings
  •  Muscle and Joint pains
  •  Autoimmune diseases

Take a look at the Top 10 Omega 3 foods in diet. The RDA of Omega-3 is 1.6g/day for men and 1.1 g/day for women. There is no Daily Value (DV) for Omega-3s

Foods Omega 3s
4 oz Sardines 1.34 g
     4 oz Salmon 1.45g
 4 oz Mackerel 1.25 g
4 oz Beef 1.1g
2 tbsp Chia Seeds 2.5g
¼ cup Walnuts 2.3g
4 oz Natto 0.52g
4 oz Tuna 0.33g
8 oz Diary 25g
2tbsp Flaxseeds 3.2 g

Health Benefits of Omega 3

Eye Health

Salmon, mackerel, herring, flaxseeds, and walnuts rich in Omega 3 Fatty acids can help protect cell membranes and boost eye health.

Lowers Cancer Risk

Including Omega 3 foods lower the risks of Cancer including esophagus, oral cavity, Ovarian, colon and breast cancer.

Reduces Inflammation

A diet rich in Omega 3s can help people with rheumatoid arthritis and fight inflammation. The fatty acids in Omega 3s can help soothe inflammation, and the fish oil supplements can aid in cartilage and bone. Omega 3 fatty acids are also present in flax seeds, watermelon seeds and these foods can reduce inflammation.

Prevents Heart Diseases

Omega-3 fats (ALA) prevents you from heart diseases, inflammation and breast cancer, besides acting as brain boosting food. It helps you deal with stress and lowers depression symptoms.

For Pregnant Women

Omega-3 fatty acids contribute in health and development of brain and heart of a fetus. Salmon, lake trout and sardines are rich sources of omega-3, while pregnant women can also include Shrimp, crab, salmon, tilapia, light tuna, anchovies and catfish in their die

Improve your health incorporating these Foods Rich in Omega 3 in diet, plus they save a ton of calories and help you overcome Omega-3 Deficiency Symptoms

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