Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat. Fish are the best food source of omega-3 fatty acids. Some plants also contain omega-3 fatty acids.
There are two kinds of omega-3 fatty acids in fish — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The form of omega-3 in plants is called alpha-linolenic (ALA).
Reasons why you should include Omega-3 in your diet:
- It reduces the risk of cardiovascular disease.
- It lowers the triglyceride levels by slowing the rate they form in the liver as the high levels of triglycerides in the blood increases the risk of heart disease and reduces inflammation.
- Omega-3 fatty acids slow the production of substances that are released during the inflammatory response.
- It also fights depression, anxiety and mood disorders.
- Omega-3 boost your eye health and minimizes the risk of vision problems.
- It tackles belly fat and helps in improving your sleep.
Foods rich in Omega-3:
Omega-3s are found naturally in some foods and are added to some fortified foods. You can get adequate amounts of omega-3s by eating a variety of foods, including the following:
- Fish and other seafood especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines
- Nuts and seeds such as flaxseed, chia seeds, and walnuts can provide you with these good fatty acids.
- Plant oils such as flaxseed oil, soybean oil, and canola oil.
- Fortified foods such as certain brands of eggs, yoghurt, juices, milk, soy beverages, and infant formulas.
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