Did you know? According to the World Health Organisation, an individual must consume 0.25 to 2 grams of EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) per day. This means that just a serving of chia seeds or a couple of fatty fish per week can help you meet your body's omega-3 requirement and support your overall health.
Also, omega-3 fatty acids are essential fats that cannot be produced by your body, which means they must come from your diet. However, we often fail to add it to our diet. Even simple habits like including a chia seed smoothie, lemon chia water or a serving of fatty fish a couple of times a week can help you meet the requirement. 1
Omega-3 is a healthy fat that is essential for heart health, brain functioning and maintaining your overall well-being. Not just that, it also helps reduce inflammation. There are 3 main types of omega-3 fatty acids: ALA (Alpha-Lipoic Acid), EPA and DHA.
They all come from different sources; for example, ALA is found in plant-based sources, while EPA and DHA are found mainly in marine sources. If you are considering adding omega-3 fatty acids through food sources rather than popping a supplement, you can easily include the following foods in your diet. 2 3
Top 6 Rich Sources Of Omega-3 Fatty Acids:
1. Fish
Fatty fish like salmon, sardines, mackerel and tuna are amongst the richest sources of omega-3 fatty acids. You can include them in your meals at least 2-3 times a week so that they can contribute to your daily omega-3 intake. 4
2. Flaxseeds
A tiny but popular powerhouse for your health, flaxseeds are a superfood packed with essential antioxidants and omega-3 fatty acids that can support cardiovascular and digestive health. To make them easier for the body to absorb, dieticians suggest blending them into smoothies or mixing ground flaxseed into doughs for bread, roti, pizza, etc.5
3. Chia Seeds
Another tiny powerhouse of nutrients, chia seeds are rich in omega-3 and fibre, and are one of the best sources of plant protein. They make a great addition to your iced teas, breakfast bowls, puddings, or just detox water.6
4. Walnuts
The most convenient snack, in fact, the only tree nut that is an excellent source of omega-3, 1 serving (ounce) of walnuts offers 4g of protein and 2g of fibre. You can easily include it in your diet through salads, pesto, oats, yoghurt, etc. 7
5. Tofu and Soybeans
For vegans, soy-based foods are an excellent option. They pack a good amount of omega-3s with high-quality plant protein.8
6. Fenugreek Seeds
Also called methi dana in India, these seeds contain omega-3 fatty acids along with other nutrients that support digestion and metabolic health. These can be included in your daily diet through tempering, pickles, ayurvedic remedies and home-made curries.9
Including a mix of all of the above-mentioned omega-3-rich food sources can help you meet the daily omega-3 fatty acid requirement of your body. These essential fats support long-term good health, enhance heart and brain activity, and reduce inflammation.
