In recent years, omega 3 fats have been into the limelight due to the spectrum of benefits they impart. Omega 3 fats are also known as heart friendly fats as the research shows that these fats lower one’s risk of diabetes and heart diseases. Omega 3 fats are also beneficial in conditions like skin problems, hair falls, joint pain, depression etc.
One needs atleast 500 mg omega 3 fats in the daily diet. Here is a quick list of Top 10 omega 3 fats sources-
- Cod liver oil:Cod liver oil is the richest source of omega 3 fats. The tablets of cod liver oil are generally prescribed in those who fail to obtain sufficient omega 3 fats through food. Cod liver oil supplements are also prescribed in some disease conditions.
- Fish: Seafood is a great ource of omega 3 fats. Fishes particularly sardine, salmon, tuna, mackerel are rich in these fats. One is recommended to have atleast 3-4 servings of fish per week to get the benefits.
- Eggs: Though lower than fishes, eggs too contain good amount of omega 3 fats. Eating an egg daily is beneficial for health but make sure your cholesterol levels are in check.
- Flax seeds: Falxseed can be consumed in the form of flaxseed powder or roasted flaxseeds. Flaxseed oil is also availbale which can be used for salad dressings and cooking.
- Soybean: Soybean and all products of soybean like soy milk, soy paneer (tofu), soybean oil contain omega 3 fats. Using soy oil for cooking (in combination with other oils) is a good practice.
- Mustard Seeds: Mustard seeds specially mustard oil has a very strong odor which makes its consumption difficult. Nowadays deodorized oils are available which can be consumed for cooking purposes.
- Walnuts: In the diet of vegetarians, nuts and oilseeds play an important role because most of them are rich in omega 3 fats. Walnuts are one of them.
- Almonds: Almonds can be included in various recipes or can be had in soaked form. 3-4 almonds can be taken per day.
- Pumpkin seeds: Roasted and peeled pupkin seeds is the ideal snack between two meals. One can easily munch on them and get all the benefits of omega 3 fats.
- Greens: Though green leafy vegetables and other vegetables like cauliflower are considered ‘second-class’, they are converted into our body into ‘first class’ omega 3 fats. Apart from omega 3, they are also loaded in other important nutrients like fibers, iron and vitamins. 2-3 servings of vegetables should be included in the daily diet.