Healthier Life Guide
Foods High In Omega 3 And It's Benefits

Foods High In Omega 3 And It’s Benefits

Omega 3 is a form of fatty acid that has a role to play in all stage of life. Omega 3 are a type of fatty acids that are used by the body to help with cell development, lowering cholesterol levels and are believed to help with pre menstrual and menopausal symptoms. Many people decide to take an Omega 3 supplement to ensure that they are receiving the correct levels. However, there are many different foods that contain good levels of Omega 3 making it so easy to obtain the necessary amounts of Omega 3 from the diet.

There are many different types of oily fish that are a good source of Omega 3. Salmon, sardines and anchovies are examples of oily fish that contain good levels of Omega 3. It is thought that wild fish are better than farmed fish as in the wild they feed on naturally occurring plankton and algae which are rich in Omega 3. Farmed fish are also thought to be prone to contamination. Less oily fish, such as cod, store their Omega 3 in the liver; some health experts recommend not consuming oil from the cod liver as it is also high in vitamin A. It is thought that fish caught from the colder, fresher waters of the Antarctic are the best. There are lots of different ways to serve fish, making it an excellent food choice and natural source of Omega 3.

Many types of oils are also thought to offer optimum levels of Omega 3. Flax is an extremely good source of Omega 3 and it is gaining in popularity. Flax seed oil is perfect for using in salad dressings as it is better consumed this way rather than cooking with it. Flax seeds can also be eaten as a snack. There are other types of oils that contain Omega 3. By swapping oils that contain high levels of saturated fats for those that contain Omega 3 you can help cholesterol levels stay lower. Many of the oils that contain Omega 3 are not suitable for cooking with but canola oil has been found to be suitable for this purpose.

There are some types of vegetables that contain Omega 3. Romaine lettuce, kale, green beans, Brussels sprouts, spinach and some types of squash are good sources of Omega 3. It is therefore so easy to create meals rich in Omega 3 by combining these vegetables with fish rich in Omega 3. Deserts can also offer Omega 3 in the shape of strawberries and raspberries. Salads and fresh fruit are so easy to prepare during the summer months and if planned well can offer excellent sources of Omega 3.

There are many other ways to incorporate Omega-3 in our diets – especially with fish like halibut, cod, scallops, shrimp and mackerel. However, with many of these fish, you will need to up your intake to at least 2-3 times in a week to be able to get the requisite Omega-3. Careful meal planning can ensure that enough Omega 3 is obtained from the diet and help to keep the body healthy.

Omega 3 Benefits for the Body 

Research continues into the physical omega 3 benefits, but so far the following has been discovered: 

Omega 3 benefits extend to every bodily process, every organ, and every tiny skin cell. Research will probably continue to reveal benefits that have been suspected, but which haven’t been proven. 

Omega 3 Benefits for the Mind 

Studies have also shown that people who consume higher amounts of omega 3 on a consistent basis benefit from increased focus and concentration. Many people find that they are able to remember things better when they take a daily omega 3 supplement as well. The mind simply processes better in every possible way. 

This is why so many parents are now giving their children daily omega 3 supplements. It is believed that children who get these supplements perform better in school and in sports or other afterschool activities. 

Taking Full Advantage 

Now that you understand why omega 3 is so important to your body and mind, it’s time to consider your options for consuming adequate amounts of these fatty acids. Your body cannot produce omega 3, so you will only have the advantage of the fatty acids you consume through diet or supplements. There are two basic options: eat natural foods that are high in omega 3 or take daily fish oil or krill oil supplements. 

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