Are you aware of the amazing benefits omega-3 can offer? Yet, strangely, it has been discovered years back, but only few are known to the health advantages of this element, which is readily available in number of food items. Meat and fish products are definitely rich in omega 3, but that’s not all. Find out what all you incorporate to your diet plan.
Being one of the most essential fatty acids, omega 3 is a type of unsaturated fat. To understand it better, you can consider Omega and ‘3’ to be two different chemistry terms, which are together designated for a carbon-carbon double bond that occurs in the third bond…
Well, it is not necessary to understand all this at the moment. What more important is that omega-3 fatty acids are essential for your body and you we need to get them from food. Yes, you don’t need those expensive supplements. You can cover up the deficiency with easily accessible food items. Check out the list of food items here:
Edamame: Basically, these are green soybeans, not the mature seeds and well-known sources of omega-3 fatty acids. Then best thing about them is that they are easy to consume. Get them in roasted form and take them along for snacking, or have them in partially cooked form, using in your salads, stir-fries and other recipes. Other thing you need to know is that they also contain isoflavones, which are plant estrogens and are known to lower the blood cholesterol in general and LDL cholesterol.
Beans: Different from the above stated ones, beans are too added in the list of omega 3 foods. Being low in fat, it may be a surprise to some people how bean come into this list. But do you know just a half-cup serving lend you 0.5 grams of fat only and a maximum of those fats are polyunsaturated? In addition to this it is highly recommend adding several common varieties of beans. You can go for black beans or the kidney beans, whatever you like.
Flax: You can make it a routine breakfast cereal. Certainly, it is a powerhouse of omega 3 and thus can be added to your list. It is available in different forms, i.e. you can consider taking flax oil or seeds, whatever suits you better. The best thing about flax is that 70 percent of the fats are polyunsaturated, and moreover, 60 percent of the fats are omega 3. As far as seeds are considered, it contains high levels of lignans- a fiber, which significantly help prevent the growth of cancerous tumors. Thus, now you can add crunch with a nutty flavor to your salads, smoothies and baked goods with flax seeds.
Wild Rice: It may be named rice, but actually it is a grass. Yes, grass grown in the farms of North America (popularly). It is one of the likely candidates for high omega-3 content. And the good thing is that wild rice is not only a great source of omega-3, but also it carries omega-6, in a ratio of 1.25:1.
While the ordinary rice types, i.e. the white and brown rice, are grains offering nutritional benefits of their own, this grassy element is strictly for those who have omega 3 in their mind.
Omega-3 Enriched Dairy Foods: Another healthier option to complete the deficiency of omega 3 in your body is have highly enriched dairy products. You can obtain from the beef cattle, cows, goats and sheep that are grass-fed. These cattle produce milk with comparatively higher amounts of omega-3, and that’s what you need. Basically, these animals are forage-fed, which generally consists of legumes and several other non-grain feedstuffs.
So, now you are known to several other food stuff, other than fishes offering good amount of omega 3. Start with your healthy diet today!