Omega-3 fatty acids are becoming more popular for the array of health benefits they offer.
These essential nutrients can impact the physical and mental well-being of an individual. Consuming foods high in omega-3 fatty acids helps improve the functioning of cells and membranes.
It also helps maintain the metabolism of glucose and cells. Studies also suggest that intake of omega-3 fatty acids for more than six weeks may increase the body’s metabolic rate and decrease total body fat.
What are omega-3 fatty acids explained in simple terms? Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive.
So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.
Below, we discuss some of the foods rich in omega-3 fatty acids and their health benefits.
Sunflower seeds
Sunflower seeds are not only full of healthy fats, but research suggests that they can help regulate blood pressure. Mix one tablespoon into salads or trail mix.
Soybean oil
The protein-rich soy is popular in many diets. Soybean oil is found to contain a significant amount of omega-3 fatty acids. However, more research is warranted to understand the benefits of omega-3 fatty acids from soy.
Research shows that olive oil and canola oil are also good sources of omega fatty acids and can be a substitute for soybean oil.
Anchovies
These small fish have some of the highest concentrations of omega-3 fatty acids. They are also a good source of lean protein and many vitamins and minerals, including calcium, selenium, and folate.
Anchovies are widely available and are sold fresh, canned, jarred in oil, smoked, or in a paste.
Add anchovies to salad, pasta, pizza, or a sandwich for a rich flavour boost, but be mindful that many anchovy products can have a high salt content.
Peanut butter
Peanut butter is rich in nutrients we sometimes lack as we get older, including iron. You should opt for brands made without artificial sweeteners or added sugars.
Egg yolks
Many people don’t prefer egg yolks due to their high-calorie content. But, they contain a significant amount of omega-3 fatty acids. Add egg yolks to your diet in moderation.
Rainbow trout
Rainbow trout is another great option for getting omega-3s. This semi-fatty freshwater fish is also an excellent source of lean protein and vitamins D, B6 and B12.
Milder in flavour than most fatty fish, rainbow trout is a good option if you aren’t a fan of that “fishy” flavour commonly associated with other options like salmon or anchovies.
Baking or pan-searing are easy cooking options for this semi-fatty fish.