Over the past two decades, the health benefits of essential fatty acids have received growing attention. Omega-3 is a potent essential fatty acid that can only be obtained through food sources. Foods rich in omega-3 can be found in a host of healthy, nutritious foods that aid in sustaining your overall health and well-being
Considerations
Avoiding fat tends to be the top priority when thinking about eating healthy. However, adequate amounts of fat are necessary for both your internal health, such as heart health, and your external appearance, such as healthy skin and nails. In reality all fats are not created equal. There are foods that contain good fats and foods that contain bad fats. Foods rich in omega-3 fatty acids are good for you in many ways.
What is Omega-3
Omega-3 is part of a family of unsaturated essential fatty acids, in particular polyunsaturated fatty acids that are comprised of eicosapentaenoic acid, EPA, docosahexaenoic acid, DHA, and alpha-linolenic acid, ALA. According to the University of Maryland Medical Center, omega-3 is essential for human health and development, however, because the human body does not produce omega-3, it can only be consumed through food or supplements.
Omega-3 Primary Food Sources
According to the Mayo Clinic, fish is the best food source for omega-3. Cold water fish such as salmon, mackerel, herring, albacore tuna, halibut and sardines are rich in omega-3.
Omega-3 Secondary Food Sources
Omega-3 can be found in a host of plant, oil, nut and seed foods. Broccoli, cauliflower, romaine lettuce, collard greens, green beans, winter and summer squash, soybeans, raspberries and strawberries are excellent vegetable and fruit sources containing omega-3. Walnuts, brazil nuts, soy nuts, hemp seeds, pumpkin seeds and olive, flaxseed, soybean and canola oils, kidney beans, navy beans and tofu are also great omega-3 rich food sources.
Benefits
Omega-3-rich foods are part of a heart healthy diet, according to the Mayo Clinic. Omega-3 foods help reduce the risk of heart disease and heart-related medical conditions such as abnormal heartbeat. Omega-3-rich foods also assist in lowering cholesterol and high blood pressure. It reduces the risks of developing hardening and clotting in the arteries, stroke, diabetes and certain types of cancer and Alzheimer's. The essential fatty acids in omega-3-rich foods also play a crucial role in brain function as well as normal growth and development. Omega-3 also helps with arthritis, skin disorders, depression and bipolar disorder.
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