Ways To Increase Omega 3 Intake

Omega-3 is a fatty acid that is considered essential for the health of human beings.  The human body cannot produce it so you have to get them through a proper diet that includes omega 3.

Omega6 and Omega 3 are nutrients that help us in keeping our heart healthy, skin glowing, and joints lubricated. Omega 3 and 6 help the body fight signs of aging. These nutrients are not made by the human body and have to be derived by consuming foods that contain high proportions of these nutrients. Omega3 is essential for the body to fight cancer, rheumatoid arthritis, and Alzheimer’s disease.

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The foods which contain Omega 3 acids are easy to include in our everyday diet. The minimum daily requirement of the average human body is 2 grams of omega3. Foods containing omega3 can be very easily included in our daily diet. These foods are best eaten raw or cooked very lightly. If the food containing omega3 is deep-fried, the vital nutrients contained therein are lost.

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Here are foods that contain a good amount of Omega 3 and can be included in the regular diet:

  1. Coldwater fish like salmon, rainbow trout, tuna, and sardines contain high percentages of good cholesterol and omega-3 acids. The fish should be eaten as fresh as possible and lightly poached to retain the nutrients.
  2. For vegetarians, nuts and seeds offer an easy way to step up omega 3 intakes. Flax seeds, pumpkin seeds, and sunflower seeds contain omega 3. These seeds can be eaten raw or sprinkled over salads and bread.
  3. Vegetable-based oils like canola, sunflower, olive, and walnut contain omega3 in a form that can be easily absorbed. Cooking with these oils or using vegetable oils instead of mayonnaise as a salad dressing is a practical way of increasing omega3 intake.
  4. Omega 3 enriched eggs are sold in most supermarkets. These eggs can be cooked like normal eggs and consumed.
  5. Popeye had the right idea when he ate spinach for its strength-giving properties. A cup of spinach contains around 2 grams of omega3. Spinach, garlic, collard greens, fenugreek leaves, and olive leaves are all common foods that contain omega3.
  6. Cod and shark liver oils contain omega 3. These oils are available in the form of capsules and meet the body’s daily requirement of omega 3. Krill oil is increasingly getting popular as a source of omega3.
  7. Soya beans contain high percentages of omega3. Soya can be consumed in the form of soy milk or tofu. Soya flour can be used in baking also.
  8. Kidney beans, green beans, and black-eyed peas contain omega3 fats. These can be soaked and boiled before being consumed for a good supply of Omega3.
  9. Flaxseed is one of the non-animal sources of omega3. It is helpful in alleviating constipation.

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