Powerful Omega-3 Fatty Acids Sources
you lacking some important nutrients in your diet? Many people
don't eat a balanced diet and as such, they are suffering from
nutritional deficiencies. Popular foods include mostly carbohydrates
and protein and few people actually pay attention to healthy fats.
What is more important is they are satiated and nothing else counts,
well in the long run, this can be detrimental for health as our
bodies need good fats to function optimally. Bad fats like saturated,
trans and hydrogenated fats should be limited or avoided as they
are responsible for cardiovascular diseases.
fats can be found in monounsaturated and polyunsaturated fats
and have been proven to be highly beneficial for health. For
example, these type of fats can protect people from coronary
artery diseases, cancer, inflammation, arthritis, depression,
neurological diseases, osteoporosis, high triglyceride and bad
cholesterol levels(LDL) and diabetes. In addition, they boost
immune system, strengthen bones and teeth, increase good cholesterol
levels(HDL), prevent blood coagulation, have anti-aging properties
and help maintain a healthy skin, eyes and brain. Moreover healthy
fats are known to help fight obesity as they curb hunger pangs,
boost muscle-building and also increase your metabolic rate
and fat metabolism, consequently, you'll burn more calories
and lose weight. Here are 5 powerful omega-3 fatty acids sources
which you should regularly add in your nutrition:
- Most nuts are usually packed with omega-3 monounsaturated/polyunsaturated
fatty acids, vitamins and antioxidants but one nut which is
the king of nutritional value is walnut. Walnuts are an excellent
source of alpha linolenic acid(ALA) and oleic acid and have
one of the highest antioxidant values, for example, per 100
grams of walnuts, you can easily get 20 units of antioxidants.
Antioxidant values are expressed in ORAC (Oxygen Radical Absorbance
Capacity) units. In addition, walnuts are loaded with other
vital nutrients and minerals like niacin, riboflavin, pantothenic
acid, thiamin, folates, vitamin B-6, iron, calcium, potassium,
magnesium, selenium and zinc. Just 25 gram intake of walnuts
can provide you up to 90% of your daily quota of omega-3.
- Almonds are another type of foods which are recommended for
your omega-3 needs. They are a rich source of monounsaturated
fatty acids, vitamin E, calcium, magnesium, phosphorus, zinc,
folic acid and phytochemicals. Phytochemicals are chemical compounds
naturally found in plants which can help protect against heart
attacks, strokes, cancer and other health ailments. You can
easily consume 5-10 almonds per day.
- Sardines are quite popular in the Mediterranean diet for good
reasons. Sardines are a powerhouse of omega-3 polyunsaturated
fatty acids, vitamins, minerals and other vital nutrients. Most
oily fishes like salmon, herring, anchovies, mackerel also have
polyunsaturated fats. One of the great benefits of sardines
is it has insignificant amount of contaminants like mercury
since it ranks low in the food chain. Eating fresh sardines
is best but if you can't, canned sardines are an alternative.
It's recommended to eat oily fishes at least 2 times per week.
oil - Olive oil is popular to drizzle in salads, soups,
stews, meats, risottos, pizzas and many other kinds of foods.
Abundant in monounsaturated fats and oleic acid, it's no wonder
olive oil is so popular nowadays. People notably from Italy,
Greece and Spain use it regularly in the Mediterranean diet.
"Cold pressed" extra virgin olive oil is your best
bet as the oil has been extracted without heat hence offering
you the most natural benefits.
seeds - Flax seeds are a great source of polyunsaturated
fats notably alpha linolenic acid(ALA) and also has oleic acid.
It's best to buy fresh flax seeds and grind them yourself either
with a coffee grinder or blender. Ground flax seeds can be used
in your favorite cereals, protein shakes, homemade beef burgers,
oatmeal pancakes and salads.