10 Foods with High Omega 3 Content

You must have noticed a number of T.V. Commercials clamoring about  products rich in Omega-3 fats. “Omega 3 fats” refers to Omega 3 fatty acids. Fatty acids are building blocks of fat which, in spite of having gained bad name among the health conscious, remains to be an important nutrient for our survival. Omega 3 fatty acid is important for us as it regulates blood clotting, supports cell health and is vital for cell-membrane development.

Regular use of Omega three fatty acids is associated with reduced blood triglycerides and LDL cholesterol levels. It also fights internal inflammations. It is labeled as an essential fatty acid, which means we cannot produce it ourselves and therefore, it is important to include the food source that have high levels of this amazing fat. Some of them are:

• Nuts: Nuts like pistachios and almonds are good sources of omega 3 fats. However, the best source is Walnut with significant Omega 3 content. Take walnuts as healthy snacks between meals or as a part of your fruit or green salad in roasted form. Walnut is also rich in protein and minerals like magnesium, manganese and phosphorous.
• Canola Oil: This oil is the richest source of omega 3 fats and also has the best omega 3-to-omega 6 fat ratio. It has a high smoking point making it a healthier choice for cooking and it also increases the shelf-life of the foods fried in it.
• Flax seeds: Mostly consumed as a part of breakfast cereal, flax seeds are packed with omega 3 fats. Flax seed oil also has a good omega 3 to Omega 6 fatty acid ratio, but since it has a low smoking point, it is recommended to be used in salad dressings rather than as cooking oil.
• Omega 3 enriched eggs: Many brands have come up with omega 3-enriched varieties of egg. You can switch to the enriched variety and get the benefits of this healthy fat. These enriched eggs can provide up to 5 times more Omega 3 fatty acids compared to a regular egg. Eat the whole egg as the fat rests there, not just in the white of the egg.
• Spinach: These green leaves can win the race for the healthiest food at almost all podiums. Rich in iron, potassium, many other minerals and fiber, these are also the easiest Omega 3 source for the vegetarian population. That they are also linked with reduced risk of cancer and heart diseases should convince you enough to make them part of your regular meal.
• Fish: Include tuna, sardine, mackerel and other fatty fishes in your diet as these are good sources of Omega 3 fats. To get the desired benefits from these fishes, make sure that you include them in your diet at least 2 -3 times a week.
• Wild Rice: It is actually a grass, widely grown on farms these days. It is a good source of Omega 3 fats and also has a healthy omega 3 to omega 6 ratio.  To add value to it, you may try getting the un-hulled variety as it would be richer in fiber too.
• Edamame: It’s a variety of soy (green soy), which is a powerhouse of Omega 3 fats. These are available in different variety and can be merged in the diets in many different ways. They also contain plant estrogens and isoflavons that are known to reduce the cholesterol levels in the blood.
• Beans: Beans are rich in fiber protein and other nutrients. They have some fat content as well but the good news is that most of their fat is polyunsaturated. A combination intake of different varities of beans provides respectable amount of Omega 3 fats.
• Oysters: These are rich in quality protein and are low in calories. They also contain a good amount of Omega 3 fats.  Include these in your diet plan frequently as they also provide vitamins and minerals.