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8 foods to eat for a healthy dose of omega-3 fatty acids in the changing weather

Published on:14 March 2020, 12:00pm IST
Ladies, your body needs healthy fats while your pocket likes inexpensive foods to fulfill its omega-3 needs. These 8 foods can pretty much do the needful.
Sonakshi Kohli
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All 'fats' aren't bad , Ladies! These foods shall give your body the much needed healthy fats. Image Courtesy: Shutterstock

Omega-3-fatty-acids–Naam toh sun hi hoga? Well, if the word ‘fatty’ has kept you from looking at this essential nutrient in a positive light all this while, here’s an eye-opener for you: Omega-3 fatty acids are a family of important polyunsaturated fats, that are proven to provide you with a host of health benefits.

From strengthening your immune system to protecting you against diseases such as cancer, to reducing inflammation in the body, to simply boosting your heart health—these fatty acids are defo a boon for your overall health and wellbeing.

However, the sad part is that your body doesn’t really produce this nutrient on its own. Hence, you’ve got to take in its goodness through foods rich in omega-3 fatty acids. Here’s presenting 8 of omega-3 fatty acid rich foods for you:

1. Eggs
Gym-goers rely heavily on eggs for their protein requirements. However, you can even rely on them to fulfill your omega-3 requirements.

omega 3 fatty acids food
Your sunny side up shall always promise all the healthy fats your body needs! Image courtesy: Shutterstock

Just read the label on the egg-packet though because the amount of omega-3 present in them depends on what the chicken has been fed. So, decide and buy accordingly, we say.

Also,It’s time to get cracking! This step-by-step guide will help you poach your eggs like a pro!

2. Flax seeds
These seeds are used to extract oil and are also a rich source of fiber, magnesium, and several other nutrients. That’s not it. They’re touted as the richest vegetarian source of omega-3, so much so, that they’re even used as an omega-3 supplement.

As per the data presented by the U.S. Department of Agriculture (USDA), one tablespoon serving (around 10 gms) of whole flax seeds contain about 2,350 mg of omega-3 fatty acids.

3. Chia seeds
Chia seeds are a rich source of several micronutrients such as manganese, selenium, magnesium. However, they are also packed with the goodness of omega-3 and a 28-gram serving of these seeds contain about 5,060 mg of omega-3 fatty acids, or so, says the USDA’s data.

Sabja seeds in falooda
Hey, Next time you have a smoothie, mix in a handful of chia seeds to get your healthy fat fix. Image courtesy: Shutterstock

Soak these seeds in a glass of water and drink it up or simply add them to your smoothie/nimbu paani/salads/curd for maximum benefits.

4. Walnuts
As per the USDA, 14 walnut halves contain about 2570 mg of omega-3 fatty acids. Thus topping your bowl of cereal/curd/salads with these nuts can be extremely beneficial for you.

Also, Read: Eat walnuts regularly for healthy ageing, says this study

5.Soybeans
Popularly known as ‘soya bean’ in Indian households, these legumes aren’t just a protein-packed blessing for vegetarians. According to the USDA, these beans are a rich source of omega-3 fatty acids too.

omega 3 fatty acids foods
Ladies, all the soy chaap delicacies are the way to get healthy fats. Image courtesy: Shutterstock.

With almost 670 mg of omega-3 in 1/2 cup of soya bean, they can easily help you get a healthy dose of this essential micronutrient. The best way to consume them is in the roasted form. However, you can even boil them and make a delicious sabzi out of it.

6. Spinach
Every 100-gm serving of this iron-rich green, leafy veggie, contains around 370 mg of omega-3 fatty acids and thus, can be relied upon by vegetarians for getting a healthy dose of omega-3.

Hey, Listen up! Say no to grease and yes to health with this recipe featuring ragi gnocchi with spinach fondue

8. Cauliflower
Apart from being a great source of fiber, magnesium, and potassium, cauliflower can be your go-to source for getting the goodness of omega-3 fatty acids—especially if you’re a vegetarian.

omega 3 fatty acids
Listen up vegetarians, say no to unhealthy fats and yes to cauliflower for a healthy body. Image courtesy: Shutterstock.

8. Fish
Certain varieties of fish such as salmon, anchovies, sardines, and herring are quite oily in nature and are extremely rich in omega-3 content. Thus, they must be consumed—especially when the fish-eating season begins in the colder months.

Sonakshi Kohli Sonakshi Kohli

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then.