Have you ever had to deal with bad skin condition, dry or lifeless hair, peeling nails, excessive thirst and mood swings? If you have noticed at least two of the symptoms, then you probably have an omega 3 deficiency.
Omega 3 fatty acids are polyunsaturated fatty acids that are important for normal metabolism and therefore are crucial as part of a healthy lifestyle. The problem is that Omega 3 is not produced in our bodies so must be included in our diet.
According to the Omega 3 deficiency statistic in US men only get 50% and women only get 40% of the omega 3s they need daily[1]. Luckily, all deficiency problems can be easily solved by improving the quality of your diet and changing your lifestyle. The study[2] suggests that higher intake of the foods containing omega 3 fatty acids is important for good health as it can improve brain function, immune system, and decrease inflammation.
Omega 3 Fatty Acid Deficiency Brings Multi-faceted Health Problems
The research [3] conducted by University of Maryland Medical Center suggests that omega 3 acids play a crucial role in brain function, as well as normal growth and development of our bodies. According to the study, poor nutrition can cause the deficiency of this important element and eventually lead to serious health problems.
Depression
Depression is a huge burden of many people in the western world with as many as 20% of people [4] suffering this mental disorder. The research also has shown a connection between bad diet and mental health. The results were stunning. People who eat more fish are having about 20 or 30% lower risk of depression. On the other hand, people who do not have a healthy diet and skip meals are more likely to be exposed to depression symptoms.
Heart Disease
According to a study made by the Pittsburgh Graduate School of Public Health [5], Americans have 3 times higher chances of having coronary heart failure than Japanese, who are found to have higher levels of Omega 3 than their American counterparts. This is because Omega 3 foods contain active agents that keep your cells strong to fight away cardiovascular diseases.That proves that an intake of enough Omega 3 is an efficient and affordable way to start a healthier life and avoid heart problems.
Skin Problems
The lack of fatty acids can make your skin bumpy and even cause acne and blackheads. Omega 3 acids play an important role in the condition of cell membranes in the skin and help build a barrier that stops bacteria from causing skin diseases. Therefore consuming foods rich in omega 3 acids can boost your immune system naturally and become an effective acne and blackhead removal remedy.
Top 10 Foods Highest in Omega 3 Fatty Acids
What’s good in omega 3 acids is that they can be found in plenty of delicious foods that will make your diet both balanced and enjoyable. Here are our top 10 products that are absolute champions in omega 3.
Flaxseeds
Total Omega 3 fatty acids: 3.19 g per serving
Serving size: 2 tsp
Flaxseeds are the richest source of omega 3 fatty acids as well as vitamin B1, copper, and manganese. However, it can be quite challenging to add them to your meals so that all essential oils are preserved. One of the most popular ways to eat flaxseeds is by adding them to bread or cookies [6]. Remember that the temperature should be less than 300F (150C) in order to keep the maximum amount of valuable alpha-linolenic acid.
Salmon
Total Omega 3 fatty acids: 1.47 g per serving
Serving size: 4 oz
Salmon is not only high in omega 3 oil but also rich in protein, selenium and vitamin D, which work together to regulate insulin levels in the body. This assists in the absorption of sugar which is followed by lower blood sugar levels. To get enough amount of fatty acids you can consume 4-ounce servings of salmon twice a week. Any cooking method [7] is good for salmon except for frying. In this case, there is a significant loss of omega 3s.
Sardines
Total Omega 3 fatty acids: 3.20 g per serving
Serving size: 1.34 oz
Sardines are the essential source of plenty of nutrients as well as omega 3 fatty acids. Just imagine that one serving contains half of recommended daily value of the nutrients that are found to support heart health. Sardines are also number one among all foods that contain vitamin B12.
Canned sardines have a long storage life and require minimal preparation. Just rinse them in cold water, sprinkle with lemon juice and extra virgin olive oil.
Walnuts
Total Omega 3 fatty acids: 2.27 g per serving
Serving size: 0.25 cup
Walnuts have always been known as a great source of omega 3. Melatonin in walnuts is associated with better sleep and stress resistance. Walnuts are also rich in fiber and they are a great way to keep your digestive system functioning well. 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, that’s why it is not recommended to peel them off.
Soybeans
Total Omega 3 fatty acids: 1.03 g per serving
Serving size: 1 cup cooked
Apart from being rich in protein and omega 3, soybeans also contain a large amount of molybdenum, copper, manganese, and phosphorus. The healthiest way of cooking soybeans is either on the stovetop or using a pressure cooker. Then mix them into salads, use as toppings for sandwiches or add to soups.
Shrimps
Total Omega 3 fatty acids: 0.37 g per serving
Serving size: 4 oz
A serving size of shrimps contains 0.37 g of omega 3 fatty acids as well as the record 56 micrograms of the antioxidant mineral selenium. To enjoy the cooked shrimps combine them with chopped tomatoes, scallions, garlic and chili pepper and serve on a bed of romaine lettuce.
Tofu
Total Omega 3 fatty acids: 0.36 g per serving
Serving size: 4 oz
Tofu is another healthy way to get the omega 3, especially for vegetarians. One portion of tofu will provide you with 15% of your recommended dose of omega 3s. Add it to soups, salads, and pasta three times a week to get your fill of valuable fatty acids.
Tuna
Total Omega 3 fatty acids: 0.33 g per serving
Serving size: 4 oz
Tuna has been dubbed as “brain food” and well-known as an important food source of omega 3s, selenium, vitamin B3 (niacin) as well as protein, providing two-thirds of the daily value in one serving. Tuna salad can be complemented by a lot of ingredients including olives, walnuts, mustard and lemon juice and fennel.
Spinach
Total Omega 3 fatty acids: 0.17 g per serving
Serving size: 1 cup cooked
Spinach takes the first position as a source of magnesium and iron; it is also a number 2 source of vitamins B2 and B6. Finally, spinach is an impressively rich source of vitamin K which helps the positive development of bone health. For better taste, you can add spinach to salads and make healthy shakes [8] .
Raspberries
Total Omega 3 fatty acids: 0.15 g per serving
Serving size: 1 cup
Raspberries are a unique source of flavonoids, antioxidants, omega 3 fatty acids and potassium. They provide a good supply of antioxidants that help to lower stress and the risk of excessive inflammation. Raspberries are usually served with yogurt and honey.
Obviously, when it come to fats, omega 3 is not the one you should remove from your diet. When possible, try to get this important nutrient from food rather than supplements. Fortunately, there are a lot of delicious foods to help you boost your energy, improve your mood and sustain a healthy body.
Featured photo credit: http://ift.tt/2qKGHkg via iwcenters.com
Reference
| [1] | ^ | National Center For Biotechnology Information: U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008 |
| [2] | ^ | National Center for Biotechnology Information: U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008 |
| [3] | ^ | University of Maryland Medical Centre: Omega-3 fatty acids |
| [4] | ^ | Clinical-depression.co.uk: Major Depression Facts |
| [5] | ^ | VitalChoice: Do Fishy Diets Drive Japan’s Superior Heart Health? Large study links fish-rich diets to the Asian nation’s low heart disease levels |
| [6] | ^ | Today Food: Skinny Banana Flaxseed Cookies |
| [7] | ^ | RealSimple: 10 Healthy Salmon Fillet Recipes |
| [8] | ^ | Daily Burn: 13 Deliciously Refreshing Green Smoothie Recipes |
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