Omega 3 fatty acids and fish (oil)
Omega 3 fatty acids are the healthy kind of fat which is found in an array of foods. There are people who like to supplement the omega – 3 fatty acids with fish oils also. The reason for this fatty acid becoming so famous in the past few years is because they give excess of nutritional benefits. Mayo clinic that this acid consists of compounds called EPA and DHA which help in reducing the risk of heart strokes and attacks. They also help in reducing high BP and lowering the tri-glyceride levels in body. However, fish oil is not the only supplement for omega 3 fatty acids. There are many other foods which you take for this.
Foods for omega 3
Omega 3s is the essential fatty acids as the body is not capable of making them on its own. Hence, we must depend on the omega- 3 foods in the diet for supplying these very beneficial compounds. There are basically 3 different kinds of omega-3s:
- Alpha- linolenic acid- ALA
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
The preferred sources are EPA and DHA- the types found in the seafood sources such as sardines and salmon. On the other hand, ALA is found in some plants, including some seeds and nuts along with high-quality cuts of the meat such as grass-fed beef.
More Veggies in the meal
The meals which especially consist of animal-based food need to have more veggies. Whip greens into one smoothie, or you can add these to your omelets in the breakfast. Go for salads than sandwiches for lunch. In dinner, choose to fill half of your plat with the veggies, no matter if they are sautéed, oven- roasted, in a salad or stir- fried.
Flaxseed & flaxseed oil
Flaxseed helps in boasting ALA- which the body then converts into EPA and DHA- both of which are found in the fish. Flaxseed has a nutty flavor and you can use this oil for baking breads and smoothies with the ground flaxseeds. 2 table spoon of the ground flaxseed consist of 3800 grams ALA omega 3s.
A salad of spinach, kale, and other dark green leafs is another best choice. 1 cup gives you 56% of the daily value. Hence eat two cups for getting over the hump.
Soybeans derived foods
Just as nuts, soybeans are also the plant-based source of omega 3s. One can eat the soybeans in their raw form. Steam the, remove the beans from the shells and sprinkle them with salt for some flavor. Along with this, tofu is made from the soybeans, which makes it a wonderful choice and supplement for meat in some recipes.
This is the only nut which consist of measurable amounts of the omega 3s. These nuts look like small brains for a reason! These are amazing for improving your cognitive function, your mood and are some of the highly recommended nuts for a good heart health. You can use these raw walnuts on top of your oatmeal, in your smoothies; you can also use them in the raw energy bars of any kind. Remember that walnuts and similar nuts are healthiest in their raw state because high heat modifies the structure of the fatty acid. Baking the walnuts should be safe, like in the cookies and muffins, however, try avoiding the roasted nuts which are generally torches at high temperatures.
In case you do not get enough of any of the sources of the omega 3s, you can consider taking one supplement- especially in case you have high triglycerides or heart disease. Supplements and vitamins work just fine!