Omega-3 Rich Food And Its Health Benefits



Published on: 16-Aug-2022


10 min read



Omega-3 Rich Food And Its Health Benefits

Omega-3 Rich Food And Its Health Benefits

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Are you wary of your heart health? If yes, then increase the intake of Omega 3 fatty acids. Do you know about foods that are rich In omega 3? If it is a no, Let us take a look at it

Table Of Contents

1. Understanding Omega 3 Acids

2. Health Benefits Of Omega-3

3. Sources Of Omega-3 Fatty Acids

4. The Final Say

5. FAQs

Understanding Omega 3 Acids

Omega-3 fatty acids are fats that should be a part of your daily meal. It provides numerous health benefits. As it is not produced naturally in your body, it becomes essential that you include it in your diet.

Omega-3 consists of three types of fatty acids. They are  ALA (Alpha-linolenic acid), DHA (Docosahexaenoic acid), and EPA (Eicosapentaenoic acid). You get ALA from plants, and DHA and EPA are found in animal food and algae. Foods enriched with omega- 3 fatty acids are walnuts, chia seeds, flax seeds, etc.

Health Benefits Of Omega-3

Is including omega-3 in your diet a boon? Let us understand.

1. Fights Depression And Anxiety

Depression is one of the most grappling disorders in this era. 

People who consume omega-3 regularly are less likely to be depressed, and their symptoms improve.

Out of the three types, EPA is more constructive at fighting depression. As per research, EPA is proven to be instrumental against depression as a common antidepressant drug.

2. Improves Vision

DHA, a type of omega 3 fatty acid, improves vision. However, inadequate amounts of DHA can lead to a higher risk of vision problems. The best way to improve your vision is by getting the proper nutrients from the diet, such as salmon, oysters, chia seeds, etc.

3. Improves  Brain Health During Pregnancy And Early Life

Consumption of Omega-3 is pivotal for brain development and during conception as they are essential for the retina and foetal brain. DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye. Getting adequate omega-3s during conception is associated with numerous benefits for your foetus. The benefits include: 

  • Higher intelligence
  • Better communication and social skills
  • Fewer behavioural problems
  • Decreased risk of developmental delay
  • Reduced risk of ADHD (Attention deficit hyperactivity disorder), autism and cerebral palsy

4. Reduces The Risk Of Heart Diseases

Heart attacks and strokes are the foremost cause of death around the world. Omega-3 fatty acids have been associated with numerous benefits for heart health. These benefits address:

Triglycerides - Omega-3 can reduce blood triglycerides levels. 

Blood pressure - Omega-3 can reduce blood pressure levels in people with high blood pressure.

HDL cholesterol - Omega-3 can raise HDL cholesterol levels. 

Blood clots -  Omega-3 can prevent platelets from clumping together.

Plague - Omega-3 fatty acids remove the plaque that hardens and restricts the arteries.

5. Boosts Your Mood

Omega-3 helps to deal with depression, and its supplements can be instrumental in combating depression. In addition, adding omega-3 fatty acids can boost your mood. 

6. Can Combat Inflammation

Inflammation is the response of body tissues to injury. It can fight microorganisms that cause inflammation. For example, it reduces inflammation in people with non-alcoholic fatty liver disease, and a meal of omega-3-rich food can keep inflammation at bay.

7. Can Ward Off Mental Disorders 

Omega-3 plays a pivotal role in brain development. Omega-3 supplementation lessens the risk of psychiatric disorders and reduces the symptoms of bipolar disorders. 

8. Can Ease Menstrual Pain

Omega 3-rich food eases menstrual cramps in women because of its anti-inflammatory properties that affect the production of prostaglandins, a chemical that has a role in inflammation. In addition, it affects blood flow which results in cramps.

9. May Improve Sleep 

Good sleep is necessary for splendid health. Studies associate sleep deprivation with many diseases, including obesity, diabetes and depression. If you consume an adequate amount of omega-3 melatonin-a hormone that helps you sleep will be high. 

Sources Of Omega- 3 Fatty Acids

1. Flaxseeds

Flax seeds are rich in fibre, magnesium, and manganese. For the extraction of oil, the seeds are ground and milled. It contains both types of fatty acids, omega-3 and omega-6. 

2. Walnuts

Walnuts are enriched with fibre and protein. In addition, they contain high amounts of copper, manganese, and Vitamin E. 

3. Soybean

Soybeans are a good source of fibre and vegetable protein. Moreover, they provide other nutrients, including riboflavin, folate, Vitamin K, and potassium.

4. Kidney Beans

Kidney beans or red beans are beneficial for your kidney as they are high in omega- 3. They are a vital source of protein, fibre, iron, etc.

5. Hemp Seeds

Hemp seeds are sweet and can be incorporated into bars, smoothies, and oats. They are suitable for skin, heart, and digestion. They are rich in protein, magnesium, zinc, potassium etc.

The Final Say

We do not often eat food rich in omega-3 but incorporating it into your diet is essential as it has many health benefits like maintaining blood pressure, boosting mood, easing menstrual cramps, etc. Hence, it is imperative to incorporate food rich in omega-3.


1. What are the foods that are rich in omega-3? 

Flax seeds, chia seeds, walnuts, sardines, salmon etc., are some foods that are rich in omega-3. 

2. What are the symptoms of omega-3 deficiency? 

Some of the symptoms of omega- 3s deficiency are depression, heart problems, mood swings, fatigue, poor memory, dry skin, etc.

3. What are the benefits of taking omega-3? 

Omega 3 fatty acid helps to boost your mood, combats depression and anxiety, improves vision, eases period cramps in women, etc.

4. What are the risks associated with excess consumption of omega-3s? 

Excess consumption of omega-3 can lead to low blood pressure, thinning of blood, high blood sugar, etc.

5. What are the vegetarian foods high in omega-3s?

Walnuts, hemp seeds, kidney beans, soybean oil, chia seeds etc., are some of the vegetarian foods that are high in omega -3. 


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