Top 5 Ways to Get Omega-3 Without Eating Fish
Omega-3 fats are the essential healthy fats that our body cannot produce on it own and is derived from the food we eat.
Many people prefer taking fish oil supplements (read review of a popular supplement here), to meet the recommended daily value.
Besides helping in healthy body functioning, these Omega-3 fatty acids also provide numerous health benefits such as help fight depression, improve eye health, boost mental health, reduce the risk of cardiovascular diseases, act as an inflammatory, improve sleep and help skin get healthier, to name a few.
The three most important type of Omega-3 fatty acids include ALA, EPA and DHA. The primary source of EPA and DHA are fish and fish oil products, while ALA is mostly derived from plant products like seeds, nuts and vegetables.
Most of the Omega-3 benefits are linked to fish based fats and not ALA. ALA is converted into EPA and DHA by the body, but only a small fraction of ALA is converted. So you need to eat a lot to be able to meet the requirements.
But if you are a vegetarian or do not like fish, you can still rely on natural sources to get adequate EPA and DHA fatty acids.
Top 5 Omega-3 Rich foods
1. Flax seeds and flax oil – Considered the best source of plant-based Omega-3 fatty acids, a quarter cup of flax seeds contain approximately 6.3 gms of Omega-3. Adding flax meal to your yogurt or eating roasted seeds as a snack a few times a week is a good way to boost your Omega-3 intake. Ensure that the flax meal is fresh, since they get oxidized easily and have a short shelf life.
2. Walnuts – These nuts are not only delicious, but also a great source of Omega-3 with a quarter cup providing nearly 2.7 gms fatty acids. Eat a handful of walnuts as a snack or top it on your salads and oatmeal for the crunchy taste. But limit your portions since walnuts are high in calories and can easily load you up.
3. Olive Oil – Another good source of Omega-3 is Olive oil. You get about 0.1 gms of Omega-3 from every ounce of olive oil. You can add extra virgin olive oil to your salad or sauté vegetables. However avoid overusing it since it is loaded with calories. Also be sure to avoid frying with olive oil, since it will damage the omega-3 fatty acids and defy the purpose.
4. Chia seeds – These edible seeds are excellent source of Omega-3. They are high anti-oxidants and also do not easily get rancid. Chia pudding and adding chia seeds to yogurt are easy and delicious ways of consuming the slightly nutty seeds.
5. Soybeans, tofu and soybean oil - A tablespoon of soybean oil, a cup of cooked soybeans, or a half-cup of tofu meets nearly 7 percent of your ALA needs for the day. You can easily replace any beans or lentils in a dish with soybeans to get a boost in the nutrients. Replace tofu for cheese and sit-fry it with vegetables for great taste and health.
However increase in ALA can increase your levels of EPA but not DHA. DHA is essential for heart health and preventing diseases. You can use fish oil supplements to get the recommended amount.
QUEST POST BY : Namrata at superfoodliving.com!
What is the 6 Week Lean Muscle Programme?
You have decided to take the leap and train in a way that will change your life. Your one-time small payment is good for LIFE, which means you will receive all current features and any feature updates to the programme. The design of the programme has been purposely created to achieve an increase in lean muscle mass, helping to build a great physique. Using results-based evidence, the programme has been formulated with the supercompensation theory in mind, helping to constantly stimulate muscle growth, allow for sufficient recovery, avoid plateaus and hit muscles from a variety of angles, thus ultimately enhancing your physique efficiently. The 6 Week Lean Muscle Programme is an intermediate programme that can be adjusted for other fitness levels. Please note it this is a gym based programme.