Omega-3 Fats: Five Best Sources and Health Benefits

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The Best Sources for Omega 3 Fats / HealingTalks


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(HealingTalks) 
Nature provides us with a variety of high-quality sources of Omega-3 fats. There are quite a few to choose from and research had found important reasons for having Omega-3 fats incorporated daily in our diets.

Why Are Omega-3 Fatty Acids So Important

Omega-3 fats are viewed as “essential” because they are necessary for health but the body cannot make them so we have to get them form our diet. There is strong evidence that Omega-3 fatty acids can lower triglycerides and blood pressure, being excellent for heart health and to prevent strokes. They likewise are known to be as important for brain cell health, since a good portion of brain cell membranes are made out of these fatty acids. But the benefits do not stop there. There is hardly a supplement with as many broad spectrum healthy-enhancing benefits a Omega-3 fats. One researcher has put together a list of 61 benefits Omega-3 fats are known to help reduce the symptoms of arthritis, lupus, schizophrenia, ADHD, cognitive decline, macular degeneration and vision deficits,  fertility problems, menstrual pain, and some forms of cancer, for starters.  Omega-3 fats are one of the best food supplements for inflammations, an early sign of illness to nip in the bud.

Key Questions  and Answers about Omega-3 Fats

  • How does the average person need?
    Try adding one good source a day. In pure oil form, try one tablespoon in a salad dressing.
  • Does a vegetarian have to eat fish or take fish oil supplements?
    Studies show that our body can make the longer chain fatty acids found in fish, such as EPa and DHA, out of the shorter ALA fatty acids.
  • Can I cook oils high in Omega-3 fats and still get all the health benefits?
    We recommend taking your oils cold pressed, as in salad dressings, especially if you are fighting a health condition.

Five Best Sources of Omega 3-Fats

  1. Chia Seeds – Chia seeds are rich in omega-3 fatty acids, as well as being a source of protein, fiber, vitamins and minerals. Chia seeds can readily be added to breakfast cereals, shakes, salad dressings and beverages.
  2. Walnuts – Walnuts are high in  omega-3 fatty acids as well as many other nutrients, including B vitamins and minerals such as calcium, magnesium, iron, manganese, phosphorus and immune boosting zinc.
  3. Greens – Among the greens known to be high in omega-3 fats are Brussel sprouts, kale, algae, spinach (remember Poppy the Sailor Man who ate his spinach?) and regular salad greens.
  4. Oils – Health food stores will generally carry oils concentrated with Omega-3 fats, such as flax seed (the highest concentrated source), chia, hemp and walnut oil.
  5. Soybeans – Be sure to get organic or GMO free soybeans or soybean products. The fermented products are the healthiest such as aged soya sauce and tempeh.

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Dr. Udo Erasmus on Omega-3 Fats

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