Omega 3 rich foods – A step towards healthy living

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• Omega 3 rich foods A step towards healthy living

Overview Omega 3 foods can help lower your
cholesterol, besides many other physiological
benefits. Heres telling you how.
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Omega 3 fatty acids are a family of
polyunsaturated fats that constitute an integral
part of cell membranes throughout the body. There
are 3 types of omega 3s ALA (alpha-linolenic
acid), DHA (docosahexaenoic acid), and EPA
(eicosapentaenoic acid). They play an integral
role in the function of cell receptors in these
membranes.
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Besides, they provide the starting point for
making hormones that regulate blood clotting,
contraction and relaxation of artery walls, and
inflammation. Studies have found that consuming
omega 3s regularly will help you fight
depression. Besides, Omega 3 is directly
associated with reduced risk of muscular
degeneration. Moreover, it can reduce risk
factors for heart diseases, such as high blood
pressure, blood clots, plaque, and so on.
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Whats more, according to numerous studies, omega
3 supplements can reduce the symptoms of ADHD
(attention deficit hyperactivity disorder). They
have been found to be closely associated with
reduced insulin resistance, fighting
inflammation, and improving many risk factors for
heart diseases. Many autoimmune diseases,
including type 1 diabetes, rheumatoid arthritis,
ulcerative colitis, Crohns disease and psoriasis
can be fought with the help of omega 3 fatty
acids.
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The top 15 omega 3 rich foods include, mackerel,
salmon fish oil, cod liver oil, walnuts, chia
seeds, herring, wild-caught salmon, ground
flaxseeds, tuna, white fish, sardines, hemp
seeds, anchovies, natto, and egg yolks. Amongst
other natural sources of omega 3 fatty acids
foods, are nuts and seeds such as butternuts,
Brazil nuts, cashews, hemp seeds, and hazelnuts.
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Many vegetables, especially the green leafy ones,
are great sources of ALAs. Some of the vegetables
that you should definitely include in your diet
are Brussels sprouts, kale, spinach, and
watercress. Lots of oils also contain omega 3s,
usually in the form of ALAs. These include
mustard oil, walnut oil and hemp oil.
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In todays times, omega 3s are being artificially
added to multiple kinds of processed foods, such
as, peanut butter, baby formula, cereal and some
protein powders. However, it is still a far
better option to derive your omega 3s from whole,
real food sources, especially wild-caught
seafood. However, if due to any reason you cannot
include that in your diet, then you can consider
taking supplements. There are several choices
when it comes to omega 3 supplements. However,
you should exert sufficient caution and also
consult your doctor before taking them.
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