As more awareness spreads about the goodness of Omega 3 fatty acids and their benefits for all age groups, it is important to know the right food sources which are rich in these fats. While fish is said to be the main source of EPA and DHA in Omega 3 fatty acids; there are numerous plant-based items that are high in these fats and are easily available. So let’s dive into the list of omega 3 sources:
Omega−3 fatty acids, also called Omega-3 oils, ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty acids (PUFAs) characterized by the presence of a double bond three atoms away from the terminal methyl group in their chemical structure. They are widely distributed in nature, being important constituents of animal lipid metabolism, and they play an important role in the human diet and in human physiology. The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid (ALA), found in plant oils, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both commonly found in marine oils. Marine algae and phytoplankton are primary sources of omega−3 fatty acids. Common sources of plant oils containing ALA include walnut, edible seeds, clary sage seed oil, algal oil, flaxseed oil, Sacha Inchi oil, Echium oil, and hemp oil, while sources of animal omega−3 fatty acids EPA and DHA include fish, fish oils, eggs from chickens fed EPA and DHA, squid oils and krill oil.
Mammals are unable to synthesize the essential omega−3 fatty acid ALA and can only obtain it through diet. However, they can use ALA, when available, to form EPA and DHA, by creating additional double bonds along its carbon chain (desaturation) and extending it (elongation). Namely, ALA (18 carbons and 3 double bonds) is used to make EPA (20 carbons and 5 double bonds), which is then used to make DHA (22 carbons and 6 double bonds). The ability to make the longer-chain omega−3 fatty acids from ALA may be impaired in aging. In foods exposed to air, unsaturated fatty acids are vulnerable to oxidation and rancidity. Dietary supplementation with omega−3 fatty acids does not appear to affect the risk of death, cancer or heart disease. Furthermore, fish oil supplement studies have failed to support claims of preventing heart attacks or strokes or any vascular disease outcomes.
• One of the first Omega 3 rich food is fish oil. Fishes like Mackerel, Salmon, Cod oil, Herring, Sardines, etc. are found to be high in fatty acids that help in improving cognitive behaviour and brain development. Most Omega 3 supplements are made from such fish oils. Each fish has its own speciality and can bring other health benefits as well.
• A food high in Omega 3 is the seed. Different kinds of seeds that are not part of everyone’s diet are said to be high in Omega 3 fatty acids. Flax seeds, chia seeds, hemp seeds, etc. can be used for this. Made power balls or crackers with these seeds and have them for snacks to gain regular supply of fatty acids.
• Walnuts are Omega 3 rich food that has a great source of healthy fats. Primarily, it has ALA. While you can pot them just like that, you could get creative and make some granola bars with seeds added to it- making it a high power Omega 3 item.
• Soybean is another item high in Omega 3. Its oil is not only rich in ALA but also has multiple other sources like magnesium, potassium, etc. In Japan, Edamame beans are known as immature soybean, which is also an amazing source of Omega 3 fatty acids.
Between the above list of food items, you can easily choose the ones which are easily available and call your heart. Make delicious and healthy recipes and make the regular consumption of Omega 3 a part of your daily life.
Article Source: https://www.123articleonline.com/articles/1193098/list-of-omega-3-rich-food-for-regular-consumption
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