10 foods rich in omega-3: benefits and natural sources
Surely you’ve heard thousands of times that omega-3 is great for your health, but… do you really know why? In this article, we’re going to tell you everything about this healthy fat, which foods contain omega-3, what benefits they have, and how you can easily add them to your diet in a simple way.
What is omega-3 and why is it essential for your health
Types of omega-3 fatty acids: ALA, EPA, and DHA
Omega-3 is a truly good fat, the kind your body needs to function well, but which it cannot produce on its own. This means that you absolutely must obtain it through what you eat.
And behind that technical name are three types of omega-3: ALA, EPA, and DHA. Don’t be scared; it’s not a chemical formula, even if it looks like one. ALA is found mostly in plant-based foods like seeds or walnuts. EPA and DHA, on the other hand, come from the sea, in fish and shellfish.
Each has its role. DHA, for example, is the favorite of the brain and vision, while EPA helps keep inflammation at bay. ALA, although plant-based, can be transformed into the other two… although the body is not exactly efficient at doing so.
Benefits of omega-3 for the brain, heart, and joints
If you had to choose an "all-in-one" nutrient, it would probably be this one. Omega-3 takes care of the brain by improving concentration, mood, and can even reduce the risk of depression.
Your heart gets its benefits, too. It helps control blood pressure, improves circulation, and prevents blood clots from forming. In other words, it is the bodyguard of your cardiovascular system.
And if you suffer from pain or stiffness in your joints, omega-3 can be your great ally. Its anti-inflammatory power makes it easier to move, and that is especially noticeable when you make it part of your routine.
Foods with omega-3 that you should include in your diet
1. Oily fish: salmon, sardines, and mackerel
The foods with the most omega-3 come from the sea. Salmon, sardines, and mackerel are loaded with EPA and DHA, the two most powerful fatty acids. Therefore, if you eat them two or three times a week, you will notice your energy skyrocket.
2. Flax and chia seeds
Small, yes. Powerful, too. Flax and chia seeds are full of ALA, the plant-based omega-3 par excellence. They help keep your gut in order thanks to their fiber and keep you feeling full for longer.
3. Walnuts and nuts
A handful of walnuts a day and your heart will thank you for it. They are an important source of plant-based omega-3 and, what's more, they are delicious. They help you have more energy and keep your mind focused.
4. Flaxseed oil and extra virgin olive oil
Flaxseed oil is like a liquid jewel. It has so much ALA that one teaspoon a day makes a difference. Just be sure to use it cold, because it loses its properties with heat. Olive oil, on the other hand, is also an important source that, although it provides less ALA than the former, contains plenty of antioxidants and healthy fats.
5. Avocado and soy
Avocado is not only delicious, it’s also a nutrient bomb. It provides omega-3, vitamin E, and potassium, and it adds creaminess to any dish. Soy, for its part, is a great food if you don’t eat meat or fish. Its plant-based protein and ALA content make it a staple for any balanced diet.
6. Shellfish and algae
Shellfish are another top source of omega-3, in addition to being rich in minerals like zinc or iron. And if you are vegan, algae are your salvation. Some, like spirulina or nori, contain small doses of EPA and DHA, just like fish.
7. Omega-3 enriched eggs
Yes, eggs with omega-3 exist. Hens that eat seeds or algae produce eggs richer in this nutrient. They also contain choline, which also helps take care of your memory and concentration.
8. Leafy green vegetables
Although it may not seem like it, leafy green vegetables also contribute. Spinach, chard, or kale have small doses of ALA and a ton of antioxidants.
9. Krill or fish oil
These oils are like a concentrate of the sea in capsules. They are easy to take, digest quickly, and don't leave that unpleasant fishy aftertaste. Additionally, they provide EPA and DHA in high doses.
10. Natural omega-3 supplements
Food supplements are the most practical solution. They come from marine or plant sources, so it doesn't matter if you are vegan or a fish lover. Just make sure to always choose high-quality products with a good concentration.
Plant-based omega-3: the best alternative for vegan or vegetarian diets
Most recommended sources of plant-based omega-3
If you don’t eat animal products, don’t worry, you have plenty of options. Flax, chia, and hemp seeds are very rich in ALA. Also, oils derived from them and, above all, microalgae, which provide EPA and DHA directly.
Differences between plant-based omega-3 and animal-based omega-3
The main difference is in the type of fatty acid. Plant-based has ALA, which your body transforms (at its own pace) into EPA and DHA, while marine-based comes ready to use. For this reason, plant-based omega-3 is ideal for staying healthy, but the marine-based one acts faster on things like the heart or the mind.
How to get enough omega-3 daily
Tips for balancing omega-3 and omega-6 intake
The problem is that we tend to eat too much omega-6 (yes, the one in refined oils or fried foods) and too little omega-3. The trick is to reduce processed foods and increase natural ones.
For example, bake or steam your food more often, use quality non-refined oils like extra virgin olive oil, and eat more seeds and oily fish. In this way, you will achieve the balance your body needs in a simple way.
Why supplement your diet with natural food supplements
There are days when, even if you eat well, you just don't get enough. And that is where natural supplements can help you. They are convenient, safe, and ensure that daily boost of omega-3 that your body appreciates so much. However, if you are taking medication or have any special condition, it is best to speak with a professional first.
Omega-3, an essential ally for your well-being
As you can see, omega-3 is that ally that your body loves and that makes you feel better inside and out. So, if you really want to take care of yourself, don't think twice and make room for it in your day-to-day life.
And if you don’t know where to start, don’t worry, that’s what we are here for. At Bechi Natural Food Supplements we have just what you need to pamper yourself as you deserve. Visit our online store and discover all our natural products.