In this article, we will discuss about the omega-3 benefits with top omega-3 foods. Omega 3 Fatty acids are the most essential, fatty acids that are required by the body. These are also known as polyunsaturated fatty acids(PUFA). These are unsaturated fats that are useful for the cardiovascular functioning. These fatty acids play a vital role in functioning as well as normal growth and development of the brain. Apart from it, these acids also help reduce the risk of several heart diseases. As our body cannot produce these fats itself, so they need to be obtained from different foods and supplements.
According to a study, omega-3 fatty acids play an active role in lowering inflammation. They minimize the risk of numerous chronic diseases such as heart disease, arthritis and cancer. It is crucial for brain functioning, memory and behavioral function. This is because it is present in high proportion in the brain. Infants who do not consume sufficient omega-3 fatty acids from their mothers at the time of pregnancy are at risk of developing nerve and vision problems.
Symptoms of Lack of Omega-3:
- Dry skin
- Mood swings
- Poor memory
- Poor circulation
- Depression
- Fatigue
- Heart problems
List of Omega-3 Benefits:
1.) Omega-3 Controls Diabetes
One of the omega-3 benefits is it helps to control diabetes. The prime cause of diabetes is low HDL level and high triglyceride level in the body. Omega- 3 reduces the level of triglyceride and promotes the level of HDL. Therefore, it is an ideal remedy for diabetes.
2.) Treat High Blood Pressure with Omega-3
Omega-3 is an unsaturated fat and is packed with a number of properties that comes handy to treat cardiovascular diseases. In addition increase in consumption of unsaturated fat helps combat high cholesterol, heart disease, atherosclerosis and blood pressure.
3.) Promotes Healthy Hair
Omega-3 fatty acid also helps to prevent the scalp infection such as dandruff, flaky scalp and other infection. It makes the scalp healthy and free from bacteria. In addition, it promotes the blood circulation in the hair shafts that helps to grow hair. Not only this it also treats brittle and dry hair.
4.) Omega-3 Improves Brain Condition
Omega-3 fatty acids have DHA helps to promote neurotransmission and support the treatment of bipolar disorder, dementia, depression, schizophrenia and Alzheimer. It also promotes mental health in humans and animals.
5.) Prevents the Risk of Cancer
Omega-3 is packed with the cancer-fighting properties. It helps to tree various cancers such as prostate, colon and breast cancer. Omega-3 is beneficial for animals as well
6.) Omega-3 Boost Immunity System
Next, in the list of omega-3 benefits is, it boosts the immunity system. Omega- 3 fatty acids provide DHA and EPA to the body. Both are essential to treat hyperactivity disorder, especially among kids. It addition it enhances the concentration level and behavioral growth. Women must consume omega-3 since it helps to treat the menstrual cramps and maintains good menstrual health.
7.) Prevents Inflammations and Muscle Aches
One of the omega-3 benefits is that it has anti-inflammatory properties that help to prevent and treat the inflammation, swelling and muscular pain. These fatty acids also increase the level of calcium in the body and help to treat arthritis thus it is beneficial for bones. Moreover, it has DHA and EPA that helps to cure Eastham and bowel disorders.
8.) Improve Vision with Omega-3
Omega-3 fatty acids prevent muscular degeneration. It is one of the critical eye conditions, whips risk increases with the age. If it is not cured timely then it may lead blindness. So one should consume a sufficient amount of fatty acid to prevent blindness in old age.
9.) Promotes Weight Loss
Omega-3 fatty acids have good fat that helps the body to reduce weight. If you are planning to shed weight then do add omega-3 fatty acid in your diet. Salmon and Tuna are a rich sources of omega-3. However, consume them in moderation.
10.) Omega-3 Benefits for Skin
Omega-3 fatty acid is packed with ERP and DHA which prevents and helps in treating skin problems like allergies, acne and psoriasis. Moreover, sunscreen properties are present in the Omega- 3 fatty acid that helps to protect the skin from the UV radiations. It rejuvenate the skin and reduces the synthesis of melanin. It is a pigment that produces the color of skin and hair. However, if it is produced in access then it may lead to serious problems. To get clean, clear and flawless skin consumes an ideal amount of omega-3 fatty acid.
Top Omega-3 Foods:
1.) Seeds High in Omega-3
Seeds are one of the top omega-3 foods. Seeds such as flax seeds, chia seeds, mustard seeds and hemp seeds are good sources of omega-3 fatty acids. A single of these seeds is packed with 4915 mg of this fatty acid. Among all flaxseeds has the highest amount of omega- 3s.Do added different types of seeds in your diet to get the ideal amount of omega-3.
2.) Green Leafy Vegetables Rich in Omega-3
Green leafy vegetables are also one of the top omega-3 foods, especially when it comes to vegan diet. A bowl full of green leafy vegetables provides more than 50% of omega-3. To make the best of it consume 2 bowls of mixed GLV’S. In addition, these vegetables are packed with essential nutrients as well that promotes good health.
3.) Nuts Rich Source of Omega-3
Nuts are also a rich source of omega-3. Nuts like almond, walnuts and cashews have a fair amount of omega-3. A handful of walnuts is sufficient for the day. It promotes healthy skin and tresses as well. It also has magnesium that is essential for the body. However, nuts are high in calories as well. So make sure that you consume a limited amount of it.
4.) Tofu and Soybeans High in Omega-3
Both soybean and tofu are rich sources of the omega-3 s. One tablespoon of soybean oil and a half cup of tofu provides 7% of ALA needs for a day. Soybean and tofu are packed with vital nutrients and minerals as well which contributes healthy body.
5.) Fish Oil Rich Source of Omega-3
Fish such as salmon is a great source of omega-3. Apart from salmon, menhaden, cod liver, herring and sardine are a fair source of omega- 3 fatty acids. A tablespoon of fish oil has approximately 5186 mg of omega-3 fatty acids which is enough for a day diet.
