Omega 3 Fats are known for their numerous health benefits to be the body. From various studies, these fats have been found to lower risks of type 2 diabetes, lower risk of high blood pressure, heart attack, and arrhythmia and lifestyle conditions. They also provide numerous health benefits to the brain. But these are essential fatty acids because the body is not capable of synthesizing them on its own. That means we have to rely on foods rich in Omega-3.

Contrary to common belief that omega-3 fatty acids are only found in fish and seafood, you can also get them from plant products. Omega-3s comes in three types, which include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic (DHA). DHA and EPA are found in the seafood and fish while ALAs are found in plants. For you to get right quantities of the three omega-3s fatty acids, you need to eat a well-balanced meal and supplementing when necessary. Fortunately, there are plenty of foods that highly rich in omega 3 fats. We’ve rounded up a list of common foods that are rich in omega 3 fatty acids:


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Do you know that soybeans are a great source of Omega-3s fats? Well, that’s something that surprises most people. Soybeans are extremely rich in ALA, which is crucial in promoting the health of the heart. Several studies on these cereals have proven that someone who has one bowl of slightly cooked soybeans may be getting more Omega-3s fats than some cold water fish. To get maximum benefits out of soybeans, you should roast them. Note that soybeans also contains high concentrations of important nutrients such as folate, potassium, and Magnesium amongst others.


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Salmon is considered as one of the most nutrient-dense foods. Although these species of ray-finned fish are mostly known as a major natural source of vitamin D, they have also been proven to contain high concentrations of omega 3 fatty acids, phosphorous, magnesium, B-vitamins and protein. Being a fish, salmons has high levels of EPA and DHA types of fats helps lower risks of high blood pressure, embolism, heart attack and arrhythmia. Take at least 4,023 mg per saving twice or thrice a weak to get maximum health benefits out of this food.


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Walnuts are also another category of plants that are very rich in omega-3 fatty acids. These cereals are best known for their high concentration of major nutrients including manganese, copper, Vitamin and other important plant compounds. Walnuts can be taken in various forms and still provide maximum health benefits. You can add it in your favorite baked meals, have it as it is or sprinkles it on salads. In addition, walnuts can also help you maintain an ideal weight.

Chia Seeds

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Chia Seeds are recommended as a health booster for people suffering from nutrients deficiencies or health conditions due to their rich nutrition value. The seeds are extremely rich in calcium, manganese, and protein. In addition, you can these plants products are also known for their high levels of omega 3 fatty acids. Nutrients in the chia seeds also help in lowering the risk of type 2 diabetes and promote brain health. In addition, they are used in formulated weight loss supplements.


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Anchovies are small, oily fish that are often used for flavor in dishes. However, these foods are also rich in various nutrients. In addition to omega-3 fats, anchovies are rich in selenium, niacin, and calcium. By adding at least 951 mg per serving in your dish twice or thrice a week will be enough to provide your body with the needed omega 3 fatty acids.

Flax Seeds

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Most people have no idea that Flax Seeds are extremely rich in omega 3 fats. Although they are highly recommended for a patient suffering from nutrition deficiencies, they are also a great source of ALA omega 3 fatty acids. In fact, you will find that most of the omega-3 fats supplement contains flax Seeds as one of the main ingredients. The seeds are also rich in fiber, magnesium, vitamin and other nutrients


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Just like most of the deep sea fish, mackerel are not only delicious but incredibly healthy. They are rich in omega 3, vitamin B6 and B12 and many vital nutrients to the body. They are eaten in various ways but are often smoked and eaten as whole fillets. You take with any dish.

Since omega 3 are “essential,” it is important to rely on whole foods that are rich in these fatty acids. Fortunately, these foods are available, and most will not add an extra cost to your food budget. Just choose the cereals and the fish species that you eat carefully. They are also healthier alternatives to the commercial supplements.

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