Top 10 sources of omega-3 fatty acids

Omega 3 is an important nutrient, which is not produced by our body and that is why we need to take it orally. It is an extremely beneficial compound as it offers multiple health benefits. Some health benefits are: it reduces the risk of heart disease, improves brain function, improves memory, regulates blood pressure and control diabetes.
Most people rely on omega 3 supplements to fulfill its need in the body.But if you consume foods that are rich in omega 3, you don’t need to buy those expensive supplements. Here is a list of top 10 foods that are rich in omega 3 fatty acid.
Salmon
One of the healthiest foods on earth is salmon. It is rich in a variety of nutrients including, protein, magnesium, potassium, B Vitamins and selenium. It is also considered as one of the best sources of omega 3 fatty acid. What makes it more rich is the antioxidant, astaxanthin which is present in it in a good quantity. Salmon fish has a lot of health benefits, it lowers the risk of cardiovascular diseases, dementia and mental health issues.
Calories in salmon: 100 grams = 120 calories
Flaxseeds
These small brown diamond shape seeds are considered as the new superfood. People who are on a weight loss programme usually consume them. It is also used in regular routine by many people. Flaxseeds are the richest source of omega 3 fatty acids, in fact, its oil is used as a supplement for omega 3. These seeds are also rich in many other nutrients like magnesium, fiber, Vitamin E, manganese, phosphorous, selenium and protein.
Calories in flaxseeds: 535 calories = 100 grams
Walnuts
Walnuts are rich in omega 3 fatty acids, antioxidants, fiber, vitamins, calcium, fat and protein. The skin of the walnut should not be removed before eating as it contains the antioxidant phenol. Walnuts fight against depression, improves memory and mental health, improves the cardiovascular health, prevents cancer and aids weight loss programme.
Soybeans
Soybean has high fiber and protein. It is also rich in nutrients which include folate, potassium, magnesium and Vitamins. Soybeans are more rich in omega 6 fatty acids than omega 3 fatty acids. Omega 6 is also essential for our body. Both should be taken in moderation to maintain a balance.
Chia seeds
The scientific name of chia seeds is saliva hispanica. Chia seeds have lately become a popular superfood. It is the powerhouse of nutrients and is very easy to digest. 100 grams of chia seeds have 486 calories. Chia seeds are one of the best sources of omega 3 fatty acids. Apart from omega 3 it also contains fiber, calcium, iron and anti-oxidants. Chia seeds are high in protein and help to lose weight, they also lower the risk of cardiovascular diseases and type 2 diabetes. Chia seeds are equivalent to sports drink if taken before a workout. You can include chia seeds in your oatmeal and in making pancakes.

Eggs
Though gym goers choose egg whites but egg as a whole including the yolk is nutritious. Egg is highly rich in protein and has other vitamins, minerals and omega 3 fatty acid. The chemicals in egg serve as a glue for baking purpose and that is why cakes baked with egg are more soft than others. The egg white is rich in selenium, vitamin B6, B12, zinc, iron, copper and mineral. Egg yolk has more calories and fats. Omega 3 content in egg depends on what chicken has been fed. So, read the label before you buy eggs if you want omega 3 in them.
Mustard seeds
Mustard seeds are rich in omega 3 fatty acids and have the ability to boost metabolism. A study conducted by the scientists at the England’s Oxford Polytechnic Institute says one teaspoon of mustard seeds can boost your metabolism up to 25 per cent. One teaspoon of mustard seeds contains 100 milligrams of omega 3 fatty acids. You can use mustard seeds same way as you use black pepper. Just sprinkle some grounded mustard seeds on your salmon and get the double benefits of omega 3 fatty acids.
Spinach
Earlier known as the Spanish vegetable, spinach is rich in protein, zinc, fiber, Vitamin E, A, C and K, calcium, phosphorus, copper, magnesium, potassium, manganese and iron. Spinach helps to improve the brain function, memory, lower the risk of heart problems, regulates blood pressure and boosts our energy. Spinach is also rich in Omega 3 fatty acid. 100 grams of spinach contains 370 milligrams of omega 3.
Cod liver oil
Cod liver oil as the name suggests is not a food but supplement. It’s an oil which is extracted from the liver of cod fish. Along with omega 3, this oil is extremely rich in Vitamin D and Vitamin A. One teaspoon of cod liver is enough for a day and has 41 calories. One should consume more than a teaspoon of cod liver oil in a day as excess Vitamin A can be bad for the body. Cod liver lowers the high cholesterol, prevents heart problems, controls diabetes, treats depression, lowers the risk autoimmune diseases, treats kidney disease and maintains bone health.
Cauliflower
Cauliflower is one basic Indian vegetable. It is rich in phytochemicals and has anti-inflammatory properties. It also contains other important nutrients which include magnesium, potassium, fiber, minerals and soluble sugar. One cup of cauliflower has approximately 28 calories. It is a good source of omega 3 fatty acid.