Here are the 15 best foods that are rich in omega-3 that you should add to your diet.
1. Shrimp
In many restaurants, shrimp plays a major role in delicacies. It’s delicious, very nutritious, and easy to cook. Shrimps contain antioxidants to help boost immunity and fight infections. They also contain omega-3, which is very helpful in fighting heart conditions. However, you also have to be careful. Shrimp also contains plenty of cholesterols that affect blood flow.[1] So, make sure you eat them in moderation.
2. Mackerel
Fans of white fish will love eating mackerel because of the tremendous amount of omega-3 it contains. For every four ounces of the fish, there is about 2,700 mg of omega-3. Mackerels are very affordable and have been a healthy food source for centuries. There are several recipes online you can copy to create awesome meals for you and the family. People with mental disorders will also benefit a lot from omega-3 as eating mackerels help reduce the symptoms of schizophrenia and bipolar disorder.[2]
3. Chia Seeds
Vegans love chia seeds because they contain omega-3, making them good for heart health. Also, they’re quite easy to make. Unlike flaxseed, you don’t need to grind them. You can eat them raw, make them into pudding, add them to a smoothie, or include them in your baking. Some people also like to sprinkle them on vegetables and yogurt. Eating chia seeds may also aid in weight loss, especially when combined with exercise.[3] The omega-3 content can also help improve eye health. People with eye problems have a low amount of omega-3 in their bodies.[4] That’s why eating these seeds is good for reversing problems with eyesight.
4. Kidney Beans
You can also get omega-3 from eating kidney beans. Even though it’s in low concentration, it still provides you with some of that useful nutrient. Along with omega-3, kidney beans supply protein, fiber, antioxidants, and plant compounds. It also promotes colon health, aid weight loss, and moderates sugar levels.[5] You can add kidney beans to hot or cold salads, side dishes, pasta, and soup.
5. Salmon
Oily fish is one of the foods richest in omega-3, so they are high in demand. Salmon is very important and is regarded as one of the most nutritious foods on the planet. They contain omega 3, vitamin B-6, cobalamin, magnesium, protein, and saturated fats.[6] People experience inefficiency in personal life because of a low amount of omega-3. Eating salmon can help boost energy and increase productivity because of its abundance of omega-3. Wild salmon contains 3,428 mg of omega-3 in 198 grams, the second-highest in the world.[7] There are several recipes online for adding salmons to food. Children will benefit a lot from eating salmons because it also helps develop brain cells.[8]
6. Flaxseed Oil
People who are looking to increase their heart health turn to flaxseed. It’s one of the foods rich in omega-3 and is good for cooking. Consuming flaxseed oil help reduce cancer cell growth and treats constipation and diarrhea.[9] The omega-3 content also helps improve skin health and reduce inflammation. Eating flaxseed oil raw is the best thing to do. You can also add it to salad dressing or sauces or use it in low-heat cooking.
7. Brussels Sprout
For those who love vegetables, brussels sprout is one of the best foods rich in omega-3. Cooked Brussels sprout contains 135 mg of omega-3 per 78 grams. Apart from omega-3, the vegetable also offers fiber, vitamin K, and antioxidants.[10] Adding the vegetable to a meal is very easy. It’s simple to prepare and cook, and there are several recipes online you can copy. Brussel sprouts are also very delicious, and they provide many health benefits.
8. Walnut
Eating walnut is one of the healthiest things anyone can do. All you need to do is soak them in water overnight and munch them in the morning. People also like adding them to cereals for the flavor and taste. There are benefits of eating walnuts, including decreased inflammation and promoting gut health. But their high omega-3 content remains the best reason for eating them. Walnuts also lower blood pressure and help you improve in physical activities.[11] You can find walnuts in stores or buy them online fresh.
9. Avocadoes
It’s no surprise that avocado is on the list of best foods rich in omega-3. Even though it contains low amounts, it’s still one of the best to consume. Avocado has a superfood status because it contains a large amount of healthy fats and oils. It’s delicious, easy to cook, and can be eaten raw or added to other meals. They contain more potassium than bananas, are good for the heart, and help lower cholesterol.[12] Most people who eat avocado regularly tend to be healthier than those who don’t. There are several recipes for making delicious avocado for consumption. Guacamole is one of the most popular, which has become a part of international cuisine.
10. Red Lentils
Protein, iron, and potassium are the main reasons people eat red lentils. Also, the edible legume is one of the best foods that are rich in omega-3. Eating red lentils is also good for the skin, helping you have that fabulous glow. It also supplies magnesium, which aids the flow of blood and oxygen around the body.[13] You can also get folate from red lentils. These nutrients all work to improve blood vessels and promote a good heart. You can cook it, eat it alone, or add it to salads and vegetables.
11. Mustard Seed
Eating mustard seed or mustard oil is good for health in many ways. It’s one of the foods in the world that provides healthy oil goods for consumption. Mustard seed contains not just omega-3 but also omega-6 and other saturated fat content. It also promotes energy and vitality.[14] Are you feeling tired and unable to do what you want? You can improve your productivity by chewing on some mustard seeds. It also supports heart health, reduces inflammation, and treats colds. There are several ways to eat it. You can add to salads, sprinkled inside warm meals, or added to milk. The best way to consume mustard seed is by making it into a mustard paste. Then, it can go into salad dressing and other things.
12. Spinach
Eating leafy green plants is good for the health because of their nutrients. They also give energy and reduce oxidative stress. Spinach contains plant compounds like lutein, which is good for eye health. It also contains nitrates, which help to protect the heart and boost energy. You will get vitamin A, K1, C, and folic acid from it as well.[15] Spinach is one of the best sources of omega-3 for people who love leafy vegetables. 100 grams of spinach has 370 milligrams of omega-3. Eating spinach energizes the body and helps promote an active and healthy lifestyle.[16] The garlic sautéed spinach is a delicacy that is well-known and appreciated around the world.
13. Navy Beans
People eat navy beans because of fiber, thiamine, magnesium, manganese, and folate. It also contains some amount of omega-3. If you love beans, then navy beans are an excellent way to get omega-3 into your system. The omega-3 in navy beans helps regulate sugar blood levels to prevent or manage diabetes.[17] It also improves digestion, promotes blood circulation, and repairs damaged tissue. Navy beans soup is a delicacy that many people enjoy. You can eat the beans with bread for breakfast. The folate in navy beans provides energy, which keeps you active all day.
14. Caviar
People pay thousands of dollars to have a taste of caviar. The food comes from the roe of wild sturgeon in the Caspian Sea and the Black Sea. It’s one of the most expensive foods rich in omega-3. So, when you’re paying that high amount, you know you’re getting something worthy.[18] There are several types of caviar distinguished by color and other factors. Beluga caviar is about the most expensive, which costs about $8,000 per kg. Caviar also has vitamin B12, A, E, B6, selenium, and magnesium.[19]
15. Sardines
For every three ounces of sardines, you get two grams of omega-3. Sardines have been a favorite food for centuries due to their healthy oil content that promotes heart health and also because they are very delicious. They also contain vitamin D and calcium, which improves heart health. They are mostly served in cans, but some consume them grilled or smoked. There are several ways to eat sardines, including adding them to salads. Some people eat them straight out of the can, while others add pepper, salt, and garlic before consuming them.[20] You can also add sardines to pasta to enrich the flavor and taste. Sardines are tasty and will help protect your heart and reduce inflammation.
Summary
Omega-3 is a nutrient that promotes good heart health, boosts immunity, and fights inflammation. You can live a healthy life by consuming foods that are rich in omega-3, along with a well-balanced diet and physical activity. This list of the 15 best omega-3 foods will help you add a variety to your meal plan while still staying healthy.
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Featured photo credit: leonie wise via unsplash.com
