While seasonal changes can lead to dry, itchy skin and a dull complexion, these symptoms also indicate a deficiency in omega-3 fatty acids. Often found in fish oil, Omega-3 fatty acids offer numerous health benefits. They mainly originate from the sea, particularly in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These crucial fats are essential for a healthy heart, proper brain function, and overall wellness.
Often called omega-3s, these fatty acids are special fats found in foods like flaxseeds and fish, and they're also present in dietary supplements like fish oil. Researchers mainly study three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA has 18 carbon atoms, while EPA and DHA are called long-chain omega-3s because EPA has 20 carbons, and DHA has 22. While ALA can be found in plant oils like flaxseed, soybean, and canola oils, DHA and EPA are found in fish, fish oils, and krill oils. It is important to note that they are originally made by tiny algae, and not by the fish themselves. When fish eat tiny plants called phytoplankton, which in turn consumed by these microalgae, they store the omega-3s in their bodies.
The good news is that Omega-3 fatty acids come in different forms to suit various dietary preferences, making them accessible and beneficial whether you are a non-vegetarian, vegetarian, or even a vegan.
Non-vegetarian options:
Salmon: Regular consumption of salmon is linked to a reduced risk of heart disease and cognitive decline. Salmon is famous for its rich content of EPA and DHA, two of the most beneficial Omega-3 fatty acids.
Mackerel: Similar to salmon, mackerel provides ample amounts of both EPA and DHA. Including mackerel in your diet can improve cardiovascular health.
Sardines: Sardines are abundant in EPA and DHA, making them a compact nutritional powerhouse. Consuming sardines can help lower triglyceride levels and reduce inflammation.
Cod liver oil: Cod liver oil offers highly concentrated levels of EPA and DHA and is often used as a supplement to support heart and brain health.
Herring: Herring provides a substantial dose of EPA and DHA, contributing to reduced risk of irregular heart rhythms.
Vegetarian delights:
Flaxseeds: These small powerhouses are rich in Alpha-linolenic acid (ALA), a plant-based Omega-3 fatty acid. ALA has anti-inflammatory properties and supports heart health.
Chia seeds: From salads to soups and snacks, chia seeds offer versatility in cooking and baking. They are also an excellent source of ALA, promoting heart health.
Walnuts: Your favourite walnut brownie is a delightful way to consume these nuts rich in ALA Omega-3s. Regular consumption of soaked walnuts has been associated with improved cholesterol levels.
Hemp seeds: Whether in smoothies, bars, muffins, or pancakes, hemp seeds offer a hearty dose of ALA, reducing inflammation and promoting brain health.
Brussels sprouts: Though modest, Brussels sprouts contain a noteworthy amount of ALA and can help reduce the risk of chronic diseases.
Vegan options:
Pumpkin seeds: Pumpkin seeds provide a dose of ALA Omega-3s in a convenient snack form, lowering the risk of heart disease.
Spinach: This popular green contains ALA and offers various nutritional benefits.
Soybean oil: Soybean oil contains plant-based Omega-3 fatty acid ALA. While not as concentrated as some other sources, it contributes to Omega-3 intake and is favourable for both vegetarians and vegans.
Mustard seeds: These seeds are another source of ALA and can be incorporated into dressings, sauces, and marinades to add a dash of Omega-3 to your diet.
Fenugreek seeds: Fenugreek seeds, known as 'methi dana,' are rich in ALA, making them a valuable plant-based source of Omega-3 fatty acids, often used in various culinary dishes.
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