This post will discuss Omega 3 Fatty Acid Foods and Omega 3 Fatty Acid Benefits. When choosing the fat sources for your nutrition plan, be sure to include some that are high in Omega 3 fatty acids to get more bang for your fatty buck.
First Things First – What Are Omega 3 Fatty Acids?
Omega-3 fatty acids (also known as n-3 fatty acids) are polyunsaturated fatty acids that are essential nutrients for health. We need omega-3 fatty acids for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain. Since our bodies cannot make omega-3 fats, we must get them through food.
So, What are the Benefits of Omega 3 Fatty Acids Then?
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive and behavioral function. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:
- High cholesterol
- High blood pressure
- Heart disease
- Diabetes
- Rheumatoid arthritis
- Systemic lupus erythematosus (SLE)
- Osteoporosis
- Depression
- Bipolar disorder
- Schizophrenia
- Attention deficit/hyperactivity disorder (ADHD)
- Cognitive decline
- Skin disorders
- Inflammatory bowel disease (IBD)
- Asthma
- Macular Degeneration
- Menstrual pain
- Coloncancer
- Breast cancer
- Prostate cancer
That sounds good, so which foods are high in Omega 3 Fatty Acids?
If you’re looking for a list of foods high in Omega 3 Fatty Acids, here’s a quick list of some of the foods known to contain the most Omega 3s. (omega 3 fatty acid foods list)
- Flaxseed oil
- Flaxseed
- Salmon Oil
- Cod Liver Oil
- Dried Butternuts
- Basil (Chopped)
- Grape Leaves (Canned)
- Tuna (Fried / Cooked)
- Chinese Broccoli (Cooked)
- Halibut
- Walnut Oil
- Spinach (Cooked)
- Rainbow Trout
- Herring (Salted)
- White Fish
- Wheat Germ Oil
- Egg Yolk (Dried)
- Fish Vegetable Soup
- Fried Vendace
- Fish
Given the wide-ranging importance and benefits of omega-3 fatty acids, it is important to eat fish, other seafood or other foods high in omega 3s a minimum of one to two times per week.
