HEALTH TIPS

Omega-3 Rich Foods to Add to Your Diet


Omega-3 fatty acids play an important role in our health from our brain to our cardiovascular system and the rest of our organs. However, most diets nowadays don’t contain enough sources of this essential fatty acid which is why many are lacking this vital nutrient. If you are switching to a healthier diet, you will need to add the following foods as these are all packed with high amounts of omega-3s.

Walnuts. Eating walnuts can deliver the plant-based omega-3 fatty acids that can reduce inflammation in your blood vessels. It can also help prevent plaque buildup in your arterial wall. According to research, eating an ounce of walnuts per day can actually reduce your cardiovascular risk which is why it is often recommended as a snack.

Salmon. This food should definitely be included in your diet as it packed with quite a number of nutrients such as protein, selenium, potassium, magnesium, and even B-vitamins not to mention a fair amount of omega-3 fatty acids. Eating salmon regularly can beef up your cardiovascular system so you won’t be in any danger of suffering from heart problems.

Edamame. Another food that should be part of your diet is edamame which is a type of soybean that grows in clusters or in bushes. What makes edamame a good addition to your diet is that it contains high amounts of omega-3s that your body needs for a healthy heart. You can prepare this food as snacks or as an addition to your meal. It also contains fiber and protein which can help you with your weight loss too.

Oysters. Adding seafood to your diet is one of the smartest moves that you can make as they are one of the best sources of essential nutrients. Oysters, in particular, are one of the best sources of zinc which is important to our body as we cannot produce this mineral on our own. It also has omega-3 fatty acids, vitamin B-12, and copper just to name a few. Oysters can be eaten as snack, appetizer, or even whole meal.

Flax. Flax is also a good source of omega-3 fatty acids regardless of whether you are going for flaxseed oil or the seeds themselves. This is actually the best source of ALA since about 70% of flax is made up of polyunsaturated fats while 60% of the fats are omega-3s. You can add some on your meals or harvest the oil if you like.

Chia seeds. Don’t forget to add chia seeds to your diet as they boast plenty of nutrients that are good for your health. Among the nutrients that you can absorb from chia include calcium, manganese, and phosphorus just to name a few.

These are just a few examples of foods that you should be adding to your diet especially when you want to protect both your mind and your heart against various diseases. By increasing your intake of foods with omega-3 fatty acids, you will be able to ensure that you are getting the protection you need to fight off any bacteria or plaque buildup in the arteries that can cause heart issues as you age.