Written by Tavishi Dogra | Updated : February 9, 2023 11:19 AM IST
With several health benefits of omega-3, one must add the following foods to their diet. Ms Dolly Kumar, Founder of Gaia good health, lists some of the must-haves to include in your diet, which is rich in omega-3.
Loaded with fibre, copper, manganese and Vitamin E, walnuts are highly nutritious food. They also contain essential plant compounds.
The omega-3 content in walnuts is around 2,570 mg per ounce. If you have walnuts, ensure you do not remove their skin as it contains phenol antioxidants.
Another readily available food rich in omega-3 is chia seeds. These incredibly nutritious seeds have high levels of manganese, selenium and magnesium.
About an ounce of chia seeds contains about 5,050 mg of omega-3. A standard serving of chia seeds also has about five grams of protein and eight other essential amino acids.
Soybeans are known for being a good source of fibre and vegetable protein, but they also have a high level of omega-6 fatty acids.
The quantity of omega-3 in soybeans is about 1,440 mg per 3.5 ounces. They also have other nutrients like riboflavin, folate, vitamin k, magnesium and potassium.
Flax oil is an essential source of fatty acids. In addition, it has omega-3, Vitamin B, potassium, magnesium, protein and zinc.
Flax oil also has 50% more omega-3 than fish oil, keeps the heart healthy, and maintains cholesterol levels.
Cod liver oil, extracted from the liver of fish called cod, is more of a supplement than a food.
A single tablespoon of this oil fulfils the need for three essential nutrients. In addition, a tablespoon of cod liver oil has 2,438mg of omega-3.
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