People everywhere are aware of the importance of omega-3 fats. These essential fats are considered to be vital for metabolism in the human body. Fatty acids like EPA (eicosapentaenoic acid); DHA (docosahexaenoic acid) and ALA (α-linolenic acid) have been concluded as being the three major forms of omega-3 fats. These fats have proven to be highly helpful in relieving muscle inflammation within the body.
The problem with Omega-3 fats is that your body can’t synthesize them. Hence these fats have to be consumed through food sources like fish, nuts and dairy etc. Regular intake of omega-3s can help boost immunity, balancing brain function and heart health. These fatty acids also provide other benefits like improved vision, stronger joints and a clear skin.
Dieticians and health experts have recommended consuming a thousand milligrams of DHA along with EPA every day.
Here is a list of foods that can be considered as the best source for obtaining omega-3 fats.
Chickens being raised in almost every farm have a diet that includes the consumption of omega-3s and that is why egg yolks are filled with healthy fats. From a single egg, you can obtain forty to two hundred and fifty milligrams of fatty acids like DHA plus EPA.
Being one of the healthiest choices of food, a portion of raw salmon weighing four ounces can provide 1600 milligrams of fatty acids containing EPA plus DHA.
Chia seeds are widely considered to be the current super food of our time. These refreshing tiny seeds can provide a good amount of ALA starting from 2400 milligrams per tablespoon when used in a drink or other like items.
These appetizing nuts can be eaten raw or used in muffin recipes, salads, and zucchini bread or pesto sauce. You can roast them or try them as a coating ingredient for chicken along with fish. You can also create your own mixture of spiced nuts by adding some seasoning. A quarter cup of these ALA- rich nuts contains 2600 milligrams of healthy fats.
Canola oil is light and full of ALA. A single tablespoon can provide you with twelve hundred milligrams of good fat. Because of its neutral flavor, it’s ideal for use in salad dressings, frying and baking along with being used as base for pie crust.
A piece of raw tuna weighing three ounces contains fatty acids that can mount up to eleven hundred milligrams. This fish is meek in flavor and meaty texture. The low levels of mercury found in tuna make it the ideal fish for food. Along with being budget-friendly, canned tuna available in light chunk also contains low amounts of mercury.
A tablespoon of these delightfully tasteful seeds contains more than two thousand and three hundred milligrams of the beneficial ALA omega-3. Using small quantities of flax oil in smoothies, salads and soup can fulfill your daily requirement for ALA. Flax meal or ground flax seeds can also be used in combination with breads, oatmeal and smoothies. You can substitute the fat content of regular baked goods similar to cookies or muffins by adding flax.