Omega-3 Fatty Acids, also called polyunsaturated fatty acids, are required for normal human health; however, the body cannot make them on its own. Instead, we have to seek out Omega-3 within our foods, in order to make sure that we have enough. Omega-3 are important for promoting healthy, normal brain function, as well as the normal growth and development of our bodies. If you’re not getting enough Omega-3 in your diet, you may see some of these symptoms: Dry skin, heart problems, mood swings, fatigue, poor memory, poor circulation, or depression. Omega-3 consumption is also known for its amazing ability to reduce inflammation, lower the risk of chronic diseases and even protect us from cancer.
So where can you find Omega-3 rich foods that are good for brain and rest of your body? Luckily, the popularity of Omega-3 in the diet and media mainstream lately has made Omega-3 a widely available option for those seeking to begin including it in their diets. However, the over-abundance of products has also led to discussions about balancing Omega-3 with another hugely known Fatty Acid, Omega-6. While the jury is still out on whether or not the balance of Omega-3 to Omega-6 is beneficial or detrimental, it is known that consuming more Omega-3 for most people, will cause a notable increase in health.
The Omega-3 rich foods in this article are noted to have a respectable balance between the two, Omega-3 and Omega-6, in order to provide you with some of the best options for including Omega-3 into your diet.
Edamame, or green soybeans, can be purchase ready to eat, or partially cooked. In addition to containing large amounts of Omega-3, they also have the ability to help lower cholesterol. Like other soy products and foods, they are a fantastic source of protein. Since they also qualify as a bean, Edamame provides our bodies with additional fiber.
Flax, probably one of the better-known sources of Omega-3 on this list. Flax contains one of the best ratios of polyunsaturated fatty acids within a seed. Up to 60% (of the 70% total) polyunsaturated fats in the flaxseed are Omega-3’s. The flaxseed also contains large amounts of Lignin’s, plant estrogens, which are beneficial for health and are said to help prevent the growth of certain cancers.
Omega-3 Eggs are laid by hens who have been fed foods rich in Omega-3, producing an egg containing a decent balance of protein as well. While some may be concerned that the cholesterol within the egg yolks, where the Omega-3 is contained, makes this addition counterproductive, dieters should be aware that Omega-3 enriched eggs are also said to be lower in cholesterol and overall fat content than traditional eggs.
Fish is an obvious addition, as it contains a shocking amount of Omega-3 fatty acids in addition to other nutrients necessary for body functions. Not only is the balance of Omega-3 to Omega-6 reasonable within most of the fish on this list, the AHA (American Heart Association) recommends eating them at least 2 times a week. If you’re interested in integrating fish into your regular diet, consider a Mediterranean diet. Mediterranean diets have a fantastic balance of Omega-3 and other nutrients, and it’s said that those who eat from this diet are less likely to have heart disease. Mediterranean diets include whole grains, fresh fruits, vegetables, olive oil, garlic, moderate wine consumption, and of course, fish.
The AHA suggests eating any of the following fish breeds in order to obtain the recommended amount of Omega-3: mackerel, lake trout, herring, salmon, albacore tuna and sardines.
Lastly, the second snack food on our list, Walnuts. Unlike other nuts, these stand out with a significant amount of their fatty acids being Omega-3. Like the flaxseed, the walnut is its own Omega-3 powerhouse compared to other nuts. You can eat them as a snack or use them in other Mediterranean cooking recipes. Not only do Walnuts contain large amounts of Omega-3, they also include a large dose of protein, magnesium, phosphorus and manganese.
If you’re ready to begin including Omega-3 in your diet right away, you could try creating a simple fish dish, with some walnuts and edamame! Consider stir-frying your vegetables in walnut oil the next time you’re looking for a healthy, tasty snack that’s rich in Omega-3 and just right for you!
You can add balanced amounts of Omega-3 with plethora of other useful substances by using a diet supplement Brain Fuel Plus, which will actually improve your memory and brain performance.