Omega 3 fatty acids are one of the most known antioxidants, which is why there are being recommended by a high number of nutritionists either as dietary supplements or by eating food that contain them. Though, the big question remains: “Why are Omega 3 fatty acids so popular lately?” The virtues of Omega 3 have begun to be discovered and recommended on a large scale starting with 1995 when Dr. Joseph Hibbeln demonstrated the important role that this substance plays in fighting several depressive episodes, including the postnatal ones.
Among the benefits that Omega 3 fatty acids bring to the nervous system, they maintain the good health of the cardiovascular system, sustain digestion, protect the tegument and contribute to the treatment of various skin diseases such as acne, premature aging, psoriasis. There is also being said that Omega 3 helps even in the prevention of several types of cancer (breast cancer, colon cancer). The below chart shortly explains the reason why people should eat foods that are rich in Omega-3 fatty acids.
Omega 3 fatty acids natural sources
Now, for all those of you that want to supplement their body in a natural way with Omega 3 fatty acids without adding any dietary supplements to their diet, in the next part of the following article they will find the best source of Omega 3 even of animal or vegetal origin, beneficial to your whole body.
Though, there are also capsules that contain Omega 3 and that are not harmful to your health. Here, an example is the Antarctic Krill Oil Omega 3 capsules. They are a pure source of Omega 3 oil that include a powerful antioxidant, astaxanthin and high levels of phospholipids which is an important component of human cell membranes. Another supplement that contains Omega 3 oils is the Omega 3-6-9 oils. This contains a blend of fish oil, flaxseed oil, sunflower seed oil and vitamin E, all highly important for your body’s health and proper development.
Important resources of Omega 3 fatty acids are to be found in food such as: Bruxelles sprout, hummus, fish oil, flaxseed, chia seeds, cauliflower, fish, beans, nuts (especially walnuts), tofu, zucchini, spirulin. This means that having a balanced diet is the best source of Omega 3.
The Omega 3 fatty acids more precisely EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) can be found in fat fish (herring, tuna, salmon and mackerel) or in fish oil. In general, the fish oil in its raw form has 18% EPA and 12 % DHA. ALA (Alpha-linolenic acid) the other Omega-3 can be found in flaxseed, rapeseed, walnuts, soya beans, spirulina and beans.
The Heart American Association recommends that the daily diet should include sources of Omega 3 such as: fat fish (salmon, herring, sardines or tuna) at least twice per week.
Fish is the best source of Omega 3 as it contains EPA and DHA, essential for the heart’s health or for preventing the appearance of blood clots. Fish oil is highly consumes in Asian countries, but it should be constantly introduced in diet as it has the same properties as fish but in a more concentrated quantity.
Seeds are high in fibers, have an important role in lowering cholesterol, stimulate immunity and prevent constipation. For example, flaxseed (or flax oil) may be consumed in their natural state, in yoghurt, milk or in daily prepared food.
Chia seeds are extremely nutrient and they may be introduced in sauces or salads.
Nuts help in preventing rheumatoid arthritis, asthma, heart diseases or neurologic diseases.
Spirulina- the green algae- helps the human organism by maintaining cholesterol in normal limits. It is also good for a proper functioning of the cellular membranes. It can be found under the form of dietary supplements.
The Beans have, as well a role in stabilizing the cholesterol and prevent the development of fat on arteries and blood vessels.
The greens are also sources of Omega-3. That’s why there is indicated a diet rich in spinach, salad, broccoli, Bruxelles sprout.
The Bruxelles sprout also contains folic acid, vitamin A, vitamin C and it is a very good antioxidant. It prevents the appearance of lung and colon cancer, stimulates the heart functioning or helps at the healthy development of the fetus.
Cauliflower contains nutritive substances important for health.
Zucchini contains phosphor, potassium, vitamin A, magnesium or vitamin B9.
Hummus- it is made from chickpeas, to which there is being added the sesame sauce. These contain a significant quantity of Omega-3 fatty acids, ideal for the intake of nutrients.
Soya seeds and soya oil are known for being very efficient antioxidants. Soya beans are beneficial for the body of those people that suffer from cardio-vascular diseases or depression. In order to absorb the iron and fatty acids at an optimal level out of this food, it is recommended to eat it with vegetables and fruits high in vitamin C such as kiwi, citric, pepper, broccoli, and sprout.
Now, having a list of the natural foods that contain Omega 3 fatty acids, the only thing that it remains for all those of you that want to be healthy is to combine the above ingredients in a such a way as to eat them with pleasure.
In order to assimilate as better as possible the Omega 3 fatty acids there is recommended to:
Choose fish and lean meat.
Reduce the consumption of butter.
Eat as few as possible fat milk.
To drastically reduce the quantity of sausages.
To drink alcohol in a moderate way.
To not eat more than 3 eggs per week.