What is omega 3 fatty acid?
The word you have probably heard a lot. Yes, Omega-3 fatty acids are a certain group of important fatty acids that are needed by our body but not synthesized in the human body. There are three major omega-3 fatty acids which are required in the human diet: ALA, EPA, and DHA. ALA is found in good quantity from plant items whereas EPA and DHA are usually found in the non-vegetarian products but it can be integrated from ALA by the human body.
Use of omega 3 fatty acid in the human body
The prime function of Omega-3 fatty acids is to regulate gene expression, build the structural components of the cell membrane and precursors of signaling of the molecules. Omega-3 fatty acids, EPA and DHA are required in good amounts by brain and retina to support the optimal neuronal functions. They also undertake various other functions like reducing inflammation, controlling blood sugar, controlling hunger, turn off fat genes, and turbocharge body’s fitness.
So let’s further discover those food items which will charge you with your daily requirement of omega 3 fatty acid.
Flaxseeds are crunchy small brown coloured seeds. These seeds are often used to extract linseed oil or it can also be consumed as whole. It won’t be incorrect to name flaxseed as a powerhouse of omega-3 fatty acid. It is used as the supplement to balance the deficiency of omega 3 acid in the body.
Flaxseeds are also excellent source of fiber, vitamin E, magnesium and other nutrients. Flax seeds also have good amount of omega 6 acid present in it. One tablespoon of flaxseed oil has 2338 mg of omega 3 fatty acid in it.
Like flax seed chia seed too are a great source of omega 3 fatty acid. Chia seeds have the capability to increase the ALA and EPA levels in then body. One tablespoon of Chia Seeds has 2,500 mg of omega 3 fatty acid in it. Just to get your daily dietary requirement of omega 3 fatty acid add chia seeds to your salads, milkshakes, juices, smoothies etc.
Walnuts & Walnut Oil
Walnuts contain the highest amount of omega-3 fatty acid in terms of the nuts and seeds category. These are high on disease-fighting antioxidants. This combination of omega-3 fatty acid and disease-fighting antioxidants helps to give protection against various heart diseases. Walnuts help reduce blood pressure and decrease inflammation in the blood vessels at the times of stress.
Every ¼ cup of walnuts has 2,500 mg of omega 3 fatty acid. Have it in your milkshakes or consume it as on the go snack.
Soybeans and tofu
Soybeans are a great source of vegetarian protein fiber, and some other nutrients like vitamin K folate, magnesium, and potassium. They are also loaded with the goodness of omega 3 and omega 6 fatty acids. Every 100 grams of Soybeans have 1443 mg of Omega 3 fatty acid.
Tofu a processed product of soyabean which surely doesn’t look great because of its bland and slimy appearance but mind you one shouldn’t go by the looks because you would be amazed to know that it’s not only great source of plant-based protein but it also can help to reduce cholesterol and belly fat help you build lean body. It’s also power packed with omega 3 fatty acid where Every 100 grams of tofu have 957 mg of Omega 3 fatty acid.
Spinach too has great amount of Omega 3 fatty acid in it. Not only does it have Omega 3 but it is also rich in vitamin E and several other compounds like betaine and choline, which work along to burn off the fat. Various researches suggest that leaf membranes named thylakoids in spinach serve as powerful appetite suppressants. One cup of cooked spinach has 704 mg of Omega 3 fatty acid.
There are more and more new researches coming are way about various Dairy items and cheese is one of them. So these new researches suggest of consuming high fat products and use this method to cut down on the risk of obesity. Fontina cheese increases the butyrate level in body.
It’s a fatty acid found in gut said to improve fat metabolism. Every 100 grams of Fontina Cheese have 785 mg of Omega 3 fatty acid.
Navy beans have great amount of omega 3 fatty acid present in it. A single cup of cooked Navy Beans can give you supply of your entire day’s omega 3 requirement. Also navy beans are packed with good amount of proteins, vitamins and minerals. Its consumption makes you really feel full and various researches have proved that it can help to combat your diabetes and obesity issues. One cup of Navy Beans contains 1,190 mg of ALA.
One tablespoon of ground mustard equips you with 100 milligrams of omega-3s, and in addition serious fat-burning potential. Several research as per Scientists of England’s Oxford Polytechnic Institute discovered that a tablespoon of Mustard Seed can take up your metabolism by up to 25 percent.
The weight loss attributes has been given to the compound called allyl isothiocyanates present in mustard which also gives it a unique flavor. You can add mustard seeds to your diet in any possible way be it in your curries or cooked vegetables you can even sprinkle as pepper on your dishes for all the goodness of omega-3 acid.
“Winter squash” is the winter fruit which arrives only in winters and is consumed when it is completely mature and ripe. You might not be aware but yes, this fibrous fruit is packed with goodness of Omega-3 fatty acid. It also pays off your daily intake of vitamin C which helps in burning the body fat. One cup of baked winter squash has 332 mg of omega 3 fatty acid.
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