Essential Fatty Acids Benefits and Natural Sources of Omega-3

Foods containing Omega 3 fatty acids are rich in nutrients and qualities that improve health. The benefits of Omega 3 rich foods are well-documented. Although they are fats, essential fatty acids are absolutely essential for our overall sound health, as their name suggests. Contrary to the notion of many people, foods that are rich in omega 3 fatty acids are very healthy in measured amounts. Nutralite Table Spread is rich in Omega 3 fatty acids and can be used to convert your meal into a healthy, nutrient-filled delight.

What are the Benefits of Omega 3 Rich Foods?

Omega 3 rich foods are some of the best sources of essential nutrients required for heart and stomach health. There are many qualities of Omega 3 foods that are beneficial for your health such as:

• Supports Heart Health: Among the most prominent benefits of omega 3 fatty acids is that they help reduce triglycerides, lower blood pressure, and improve overall cardiovascular health, reducing the risk of heart disease.
• Boosts Brain Function: These fats are vital for brain health, improving memory, focus, and reducing the risk of cognitive decline or conditions like Alzheimer’s.
• Reduces Inflammation: Omega-3s have anti-inflammatory properties that can alleviate symptoms of arthritis and other inflammatory conditions.
• Promotes Eye Health: They support retinal function and reduce the risk of age-related macular degeneration, keeping vision sharp.

The Importance of Omega 3 Fats

Omega 3 fats are vital for the various body functions like normal digestion, blood clotting, brain development and also fertility among others. These essential substances are needed by all of us to maintain a normal life and also especially for expecting mothers. Since these are essential fats and cannot be generated by our body, they need to be procured from external sources to incorporate them into the blood for healthy normal functioning of our body. The health benefits of Omega 3 fatty acids alone make them an essential part of healthy diets.

Sources of omega 3 fatty acids in Indian food would include walnuts, pumpkin seeds and green leafy vegetables, then soy products such as tofu apart from vegetable oils and fish oil and even eggs.

While there are different omega 3 fatty acids sources in food, seafood is the largest natural source of omega 3 fatty acids. These comprise of sea fish like sardines, cod fish, tuna, salmon and halibut and also other kinds of sea foods such as crabs, lobsters and shrimps. Fish oil is probably the most readily available and well known source of omega 3 fatty acids. It is also a widely accepted supplementary source of omega 3 fats and can be easily found in the liquid form as well as in the form of capsules.

What about the people who consume only vegan food? For them the most important sources would be walnuts, soy items, tofu and rapeseed oil along with dark green, fresh leafy vegetables like spinach and lettuce which also have very high contents of omega 3 fats. Fresh fruits such as the melons, black berries and pomegranates also contain omega 3 fats in high concentrations and should be included in our diet.

Those of us not keen on fish or vegetables can eat eggs which are a great source of essential fatty acids for a healthy and assertive lifestyle. Omelettes, for example, are a great example of a food that has Omega 3 fatty acids. 

At the end of the day, there are many benefits of Omega 3 rich foods, especially towards your gut health, digestion and immunity. Regardless of whether you’re on a vegan or non-vegetarian diet, it’s a good idea to occasionally prepare some meals with ingredients that are sources of omega 3 fatty acids.