Top 8 sources of omega 3 

Omega-3 fatty acids are important fats that provide many health benefits. The most well-known sources of omega-3 fatty acids include fish oil and fatty fish like salmon, trout, and tuna. Here are 8 of the best plant sources of omega-3 fatty acids.

Salmon

One of the healthiest foods on earth is salmon. It is rich in various nutrients, including protein, magnesium, potassium, B Vitamins, and selenium. It is also considered one of the best sources of omega 3 fatty acids. What makes it richer is the antioxidant, astaxanthin which is present in it in a good quantity. Salmon fish has many health benefits; it lowers the risk of cardiovascular diseases, dementia, and mental health issues; these small brown diamond shape seeds are considered the new superfood. People who are on a weight loss program usually consume them. It is also used in routine by many people. Flaxseeds are the richest source of omega 3 fatty acids; in fact, their oil is used to supplement omega. These seeds are also rich in many other nutrients like magnesium, fiber, Vitamin E, manganese, phosphorous, selenium, and protein.

Calories in flaxseeds: 535 calories = 100 grams

Walnuts

Walnuts are rich in omega 3 fatty acids, antioxidants, fiber, vitamins, calcium, fat, and protein. The skin of the walnut should not be removed before eating as it contains the antioxidant phenol. Walnuts fight against depression, improves memory and mental health, improves cardiovascular health, prevents cancer, and aids weight loss programs.

Soybeans

Soybean has high fiber and protein. It is also rich in nutrients which include folate, potassium, magnesium, and Vitamins. Soybeans are richer in omega 6 fatty acids than omega 3 fatty acids. Omega 6 is also essential for our body. Both should be taken in moderation to maintain a balance.

Chia seeds

The scientific name of chia seeds is saliva hispanica. Chia seeds have lately become a popular superfood. It is the powerhouse of nutrients and is very easy to digest. 100 grams of chia seeds have 486 calories. Chia seeds are one of the best sources of omega 3 fatty acids. Apart from omega 3, it also contains fiber, calcium, iron, and anti-oxidants. Chia seeds are high in protein and help lose weight; they also lower the risk of cardiovascular diseases and type 2 diabetes. Chia seeds are equivalent to a sports drink if taken before a workout. You can include chia seeds in your oatmeal and in making pancakes.

Eggs

Though gym goers choose egg whites, egg as a whole, including the yolk, is nutritious. The egg is highly rich in protein and has other vitamins, minerals, and omega 3 fatty acids. The chemicals in eggs serve as glue for baking purposes, and that is why cakes baked with eggs are softer than others. The egg white is rich in selenium, vitamin B6, B12, zinc, iron, copper, and mineral. Egg yolk has more calories and fats. Omega 3 content in eggs depends on what chicken has been fed. So, read the label before you buy eggs if you want omega 3 in them.

Mustard seeds

Mustard seeds are rich in omega 3 fatty acids and have the ability to boost metabolism. A study conducted by the scientists at England’s Oxford Polytechnic Institute says one teaspoon of mustard seeds can boost your metabolism up to 25 percent. One teaspoon of mustard seeds contains 100 milligrams of omega 3 fatty acids. You can use mustard seeds the same way as you use black pepper. Just sprinkle some grounded mustard seeds on your salmon and get the double benefits of omega 3 fatty acids.

Spinach

Earlier known as the Spanish vegetable, spinach is rich in protein, zinc, fiber, Vitamin E, A, C, and K, calcium, phosphorus, copper, magnesium, potassium, manganese, and iron. Spinach helps to improve brain function, memory, lowers the risk of heart problems, regulates blood pressure, and boosts our energy. Spinach is also rich in Omega 3 fatty acids. 100 grams of spinach contains 370 milligrams of omega 3.

Cod liver oil

Cod liver oil, as the name suggests, is not a food but a supplement. It’s an oil that is extracted from the liver of codfish. Along with omega 3, this oil is extremely rich in Vitamin D and Vitamin A. One teaspoon of the cod liver is enough for a day and has 41 calories. One should consume more than a teaspoon of cod liver oil in a day as excess Vitamin A can be bad for the body. Cod liver lowers high cholesterol, prevents heart problems, controls diabetes, treats depression, lowers the risk of autoimmune diseases, treats kidney disease, and maintains bone health.

.