Omega 3 fatty acids are vital fats that help the body to maintain optimal health. They are praised for their benefits to both heart and brain health. They influence everything, from cognitive functions to cardiovascular health. As human bodies are not capable of producing Omega 3 on its own, it is important for you to obtain it through different types of supplements and diet practices.

On the other hand, incorporating foods rich in Omega 3 will also enhance your overall health and well being significantly. This content will provide some comprehensive information on this important fatty acid and how they can help you to boost your brain and heart health.

Understanding Omega 3 Fatty Acids

First and foremost, it is important for you to understand that Omega 3 fatty acids are a type of polyunsaturated fat that has three variations. They are Alpha-linolenic Acid or ALA, Eicosapentaenoic Acid or EPA, and Docosahexaenoic Acid or DHA. Plants are the main source of ALA, fish and other marine food is the main source of EPA and DHA. Each type of Omega 3 fatty acids offer unique health benefits.

Below Mentioned are the Top Omega 3 Rich Foods you can Include in your Diet

Fatty Fish - Great for Omega 3

Fatty fishes are considered as the best and richest sources of EPA and DHA. It is best for heart health and is linked to lowering the risks of many cardiovascular diseases. Wild caught salmon fishes are very high in Omega 3 when compared to other varieties. Other fatty fishes that are rich in this compound include mackerel, sardines, herring, and anchovies. These fishes are loaded with fatty acid and other amazing protein sources that can benefit your health greatly.

Chia Seeds

Chia seeds are gaining a huge reputation in the market these days for their amazing nutritional profile and health benefits. They are very high in ALA, which are converted into EPA and DHA in the body. They are also very versatile and can be consumed in numerous ways.

If you are looking for premium quality chia seeds, you can buy some of the best from Healthy Master. We offer some of the premium quality snacks, nuts, seeds and dry fruits for the customers.

Flaxseeds

Flaxseeds are also considered as one the best sources of Omega 3 fatty acid. They are rich in ALA, and provide fiber, lignans, as well as essential proteins. Ground flaxseeds are easier for the body to digest when compared to other whole seeds available in the market. All you have to do is to sprinkle them in your salad, mix them in smoothies or add them to other items. They also have many other amazing health benefits to nourish and enrich your body.

If you do not like to consume flaxseeds as they are, you can also have them in the form of different snacks. There are many healthy snacks made using flax seeds and other ingredients that can be highly beneficial for your body. The flaxseed mathris and khakhras are also some of these health snacks provided by Healthy Master.

Walnuts

Walnuts are also another excellent plant based Omega 3 fatty acid source that you can consume easily. They also offer a combination of healthy fats, proteins as well as fiber. You can consume them as a stand alone snack or added to different types of salads, cereal bowls, yogurt and smoothies. Regular consumption of these amazing nuts will improve heart health as well as cognitive functions.

Brussels Sprouts

If you are looking for another plant based ALA source, brussel sprouts could be the best option. Although they will not provide as much Omega 3 fatty acids as other sources, incorporating them in your diet can benefit you in numerous other ways. They are rich in fiber, vitamins, as well as minerals. You can roast, steam or have them added to various other dishes. They are also great to be added in salads after soaking.

The above mentioned are some of the most common and rich sources of Omega 3 fatty acids you can include in your diet easily. 

Health Benefits of Omega-3 Fatty Acids

The top health benefits of Omega 3 fatty acids include 

Brain Health

Omega-3 fatty acids, particularly DHA, are vital for brain health. They enhance cognitive function, memory, as well as mood. Various studies suggest that omega-3s may also help in reducing the risk of neurodegenerative diseases as well as improve symptoms of depression and anxiety.

Heart Health

Omega-3s have lower triglyceride levels, which reduces inflammation, as well as decreases the risk of heart disease. They efficiently help in maintaining healthy blood vessels, reducing blood clotting, and lowering blood pressure.

Joint Health

Omega-3 fatty acids also have anti-inflammatory properties, which reduce symptoms of arthritis as well as improve joint health. Therefore, it is also an important addition for aged people.

Eye Health

DHA, a type of omega-3, is a major structural component of the retina. Therefore, adequate intake of Omega 3 fatty acids supports eye health as well as reduces the risk of age-related macular degeneration.

Skin Health

Omega-3 fatty acids also help in maintaining skin hydration, improve conditions like acne and eczema, and also reduce inflammation.

Conclusion

It does not matter what your needs are, incorporating foods rich in Omega 3 fatty acids can significantly benefit your brain as well as heart health. On the other hand, they can also enrich your body with vitamins, nutrients and vitamins.  All you have to do is to include them in a balanced and nutritious diet.