Unless you’ve been living under a rock, you’ve likely heard about the health benefits of omega-3 fatty acids. These healthy types of fats can strengthen your body, improve your immune system, help you lose weight, and improve your overall health.
However, most Americans’ diets are not naturally high in omega-3 fats. In fact, for most people, omega-3 fats are sorely lacking. If you want to enjoy the health benefits of omega-3 fatty acids, try working some of these foods into your diet.
Health Benefits of Omega 3s
What are some of the health benefits you may enjoy by boosting your omega-3 fatty acid intake? These are just a few of the most popular reasons that this nutrient has exploded in popularity.
- Improved heart health: Omega-3 fatty acids can tackle many of the main risk factors for poor heart health, including blood pressure and cholesterol levels.
- Regulated cholesterol levels: It is common for people to have heightened cholesterol levels as they age. However, high cholesterol levels can contribute to obesity, heart disease, and a shortened life span. Regular consumption of omega-3 fatty acids can lower your bad cholesterol levels.
- Strengthens memory and focus: Your brain needs fat to function, but it needs the right type of fat. Omega-3 fatty acids have been linked to a decrease in ADD symptoms, improvement in focus, improvement in memory recall, and a decrease in brain degeneration due to age.
- Bowel and digestive health: Digestive health is an important indicator for your body’s function. Omega-3 fatty acids may help you maintain regularity in your digestive system and get rid of digestive symptoms like constipation, diarrhea, and nausea.
Foods That Are High in Omega 3s
Luckily, there are many ways that you can naturally increase your omega-3 fatty acid intake. Although you can take a supplement of fish oil, it may be better to get your intake from natural food sources. Plant-based omega-3 fatty acids can be good for your health, but animal-based sources are often preferred.
- Chia seeds: Chia seeds have some of the highest levels of omega-3 fatty acids in the entire food industry. Stir a spoonful into your yogurt or smoothie.
- Canola oil: Canola oil is naturally rich in omega-3 fatty acids, so you may use it to make a salad dressing or cook your food.
- Butter nuts: Although butter nuts can be difficult to find in the United States, they taste great and can be a great way to boost your omega-3 fatty acid levels.
- Walnuts: Walnuts have many of the same health benefits as butter nuts.
- Enriched eggs: You may be able to find enriched eggs in your grocery store. These eggs have been naturally enriched with omega-3 fatty acids.
- Sardines, rainbow trout, mackerel, arctic char, many other types of seafood: Seafood is one of the best sources of omega-3 fatty acids, so swap the red meat or chicken for seafood a few times per week.
http://www.realfarmacy.com/32-ways-to-obtain-omega-3-balance/
http://articles.mercola.com/sites/articles/archive/2098/12/31/omega3.aspx
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
