Omega-3s are essential fatty acids necessary for improving our health.
Our bodies however cannot produce these fatty acids, therefore we need to get this essential nutrient from other sources such as from the foods we eat. Regular intake of Omega 3 fatty acids can provide us with numerous health benefits for both the body and the brain. It is important then that we take a look at 10 foods that are rich in omega 3 fatty acids.
Mackerel
These are small fatty fish that are incredibly rich in nutrients and are commonly smoked or eaten as a whole filet. These fish are usually delicious and require little preparation
2 Salmon
Salmon contains a variety of nutrients that include large amounts of protein vitamin D, potassium, selenium, magnesium and B vitamins. Salmon is one of the most nutrient-dense foods available. Studies have shown that eating salmon regularly may lower your risk of heart disease, depression and dementia.
3 cod liver oil
This is more of a supplement than food and it is all extracted from the livers of cod fish, Apart from being high in omega-3 fatty acids it also contains vitamin A and D if this is taken as a liquid instead of a tablet. Do not take more than one tablespoon at a time since too much vitamin A can be harmful.
4 herring
Smoked herring is a popular breakfast food in some countries. Smoke herring usually contains vitamin D selenium and vitamin B12. Herring is a medium-sized oily fish that is usually cold smoked, pickled or pre-cooked and then eaten as a snack. Surprisingly herring also has more omega-3 fatty acids than either salmon or tuna.
5 oysters
This is a shellfish. Shellfish are among the most nutritious foods you can eat. oysters contain high amounts of zinc Copper and vitamin B12 and they can be eaten as a snack or as a whole meal. In many countries raw oyster is a delicacy
6 sardines
Sardines are Very nutritious. They contain almost every nutrient the body needs. Sardines are very small oily fish that can be eaten as a snack or delicacy. Sardines contains high amounts of vitamin B12 vitamin D and selenium
7 flax seed
Flax seeds are small yellow or brown seeds that are often grounded, milled or used to make oil. flax seeds are the richest whole food Source of the Omega-3 fat Alpha linoleic acid, The oils of flaxseed are usually used in Omega-3 supplements. They have a good source of fiber, magnesium and other nutrients.
8 walnuts
Walnuts are very nutritious and loaded with fiber. even the skin is packed with important health benefits as it contains antioxidants. Walnut also contains high amounts of copper manganese and vitamin E
9 chia seeds
Chia seeds are quite nutritious. They are rich in selenium magnesium and manganese, as well as a few other nutrients. Just one ounce of chia seeds provides 5 grams of proteins and includes all nine essential amino acids. Amino acids are organic compounds that are made up of carbon, nitrogen, oxygen and hydrogen. Although the body needs all 20 different amino acids to function and grow properly only 9 are considered essential. This makes chia a high quality plant based protein food.
10 soybeans
Another source of omega-3 fats. soybeans are also a good source of fiber and vegetable protein. They also have other nutrients such as Vitamin K magnesium and potassium. Soybeans are usually eaten as part of a meal or is served in a salad
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