Foods Rich in Omega 3: Deficiency, Treatment, Daily Requirement

Omega 3 Fatty acids are one of the most essential components for the proper functioning of our brain and body. Omega-3 Fatty acids are generally helpful in boosting the brain function of our body. Thus it helps in preventing depression and anxiety. It is generally advised to consume 500 mg of Omega 3 per day for an adult to fulfill the requirements of the body. You can exceed the amount of Omega 3 taken by your body based on your requirements by adding Foods Rich in Omega 3 in your diet.

What is Omega 3:

Omega-3 Fatty acids are polyunsaturated fatty acids which are helpful in preventing depression, anxiety and various heart diseases. There are three types of Omega-3 fatty acids Alpha-linolenic acid (ALA) which is found in various plant seeds. Eicosapentaenoic acid (EPA) which is found in Fishes and Fish Oil and Docosahexaenoic acid (DHA) which is found in meat and dairy products. Deficiency of Omega-3 can cause you rough and dry skin and problems with hair and nails.

Importance of Omega 3:

• Boosts Nerve and Brain Function – Omega-3 fatty acids are helpful in boosting our nerve and brain function and thus they help in preventing depression and anxiety.
• Prevents Inflammation in various parts of the body – Omega-3 fatty acid are helpful in preventing inflammation in various parts of the body like heart inflammation and lungs inflammation.
• Treats Rheumatoid Arthritis – Omega-3 fatty acids are also helpful in treating stiffness in joints and thus helps in treating rheumatoid arthritis and other disorders like lupus and psoriasis.
• Prevents Asthma and Alzheimer Diseases
• Improves the Health of Skin, Nails and Hair
• Prevents and Reduces Complications due to Heart Diseases
• Improves Vision – Omega-3 fatty acids are very helpful in maintaining and improving our vision.

Top 10 Foods Rich in Omega 3:

• Salmon:

  Salmon Fish is one of the best sources of Omega-3. 100 gm of Salmon Fish can provide you about 2500 mg of Omega-3. About 20 gm of Salmon Fish can fulfill your daily requirement of Omega-3 and it is the most popular omega 3 rich food.
  
  

• Flax Seeds:
  

  Flax Seeds are one of the best vegan sources of Omega-3. 100 gm of Flax Seeds can provide you about 22800 mg of Omega-3. About 2 gm of Flax Seeds can fulfill your daily requirements of Omega-3.
  
  

• Soybeans:

  Soybeans are one of the healthiest sources of Omega-3. 100 gm of Soybeans contains about 1450 mg of Omega-3. About 35 gm of Soybeans can fulfill your daily requirements of Omega-3.
  
  

• Walnuts:
  

  Walnuts are one of the most commonly eaten sources of Omega-3. 100 gm of Walnuts can provide you about 9180 mg of Omega-3. About 5.5 gm of Walnuts can fulfill your daily requirements of Omega-3.
  
  

• Oysters:

  Oysters are one of the best sources for Omega-3, Vitamin B12 and Zinc. About 100 grams of can provide of about 1580 mg of Omega-3. About 32 gm of Oysters can fulfill your daily requirements of Omega-3.
  
  

• Tofu:

  Tofu is also a great source of Omega-3, protein and Vitamin B1. About 100 gm of Tofu can provide about 580 mg of Omega-3. About 85 gm of Tofu can fulfill your daily requirements of Omega-3.
  
  

• Chia Seeds:
  

  Chia Seeds are also a great vegan source of Omega-3. As per the doctors advice 100 gm of Chia Seeds can provide you about 18071 mg of Omega-3. About 2.75 gm of Chia Seeds can fulfill your daily requirements of Omega-3.

• Canola Oil:

  Canola Oil is a great source of Omega 3. 1 tablespoon of Canola Oil can provide you 1280 mg of Omega-3. About ½ tablespoon of Canola Oil can fulfill your daily requirements of Omega-3.
  
  

• Broccoli:

  Broccoli is one of the healthiest sources of Omega-3. You can eat it raw in salad or cooked. 100 gm of Broccoli can provide you 91 mg of Omega-3. About 550 gm of Broccoli can fulfill your daily requirements of Omega-3.
  
  

• Avocado:

  Avocado is a great fruit as a source of Omega-3. 100 gm of Avocado can provide you about 112 mg of Omega-3. About 450 gm of Avocado can fulfill your daily requirements of omega-3.
  

All the foods mentioned above are easily available, very healthy and are great sources of Omega-3. Omega-3 is very essential for proper functioning of our nerve and brain function. It is also helpful in preventing various disorders like Asthma, ADHD, Depression, Anxiety and other mental and Inflammatory Disorders.
So please maintain a good amount of Omega-3 in your body for good health and better lifestyle.