Planning an Omega-3 Filled Diet

How do you incorporate omega-3 in your diet? What foods are rich with this mood improver and heart strengthener fatty acids?

Top research all over the world have yielded same results; omega-3 is beneficial to the health and it can be a way to jam-pack your diet with nourishment.

Since omega-3 can lengthen your life according to studies and its relationship to telomeres, the fatty acids can predict survival and even longevity.

Aside from its nutritional values to help improve health, omega-3 filled diets may be a turning point in different diseases cures. Due to its unconventional benefits spanning lots of medical conditions, the omega-3 has been highly regarded in the field of medicine.

omega 3 jellyfish


Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids and all its other fatty acid components, the DHA and EPA has been known to benefit diseases such as arthritis, heart diseases, chronic pain and depression among others. Due to this, many supplements have emerged in the market. These supplements vary from each other in terms of purity, amount and presence of EPA or DHA and even the omega-3 itself.

Another variance from the emerging supplement market includes the omega-3 sources. More often, oil sources are most recommended. These can be fish oil, calamari oil or krill oil. But omega-3 cannot only be taken from marine resources alone. Several plants have already been identified to be great sources of omega-3. Flax-seed, chia seeds, walnuts and algae are fairly common and well known plant sources.

But then little did people know that omega-3 can also be taken from your daily diet as long as you planned it right.


Ways to Load on Omega Filled Diet

Here are some tips to keep your body loaded with the right omega-3 diets.

Go for Sea foods

Eat fish at least twice a week. And if it’s more than twice, it’s even better. Or you can load on shellfishes or shrimps and calamari. Recommended fishes include salmon, blue fin tuna, anchovies and tilapia. Other marine sources include crab, lobsters and scallops.

Oil Alternatives

Flaxseed oils can be good for salad. Or better, when cooking, try canola and soybean instead of other oil.

Pile on Beans

Beans are great sources of omega-3 but make sure you don’t have any adverse reaction to beans first. Have some kidney, pinto or mongo beans in your selected meals.

Never Stop Eating Nuts or Seeds

Whenever your dishes needs those nut toppings, use walnuts ad flax-seeds. You can top it in your salad, yogurt or muesli.

Go for Omega-3 Vegetables

Some vegetables can pack those needed omega-3. Winter squash, broccoli and cauliflower can be a good choice.

Some people though hate veggies, nuts and even sea foods. That’s a bit incongruous since they have many health benefits. If you have no diet choices, then invest on supplements. But for better measure, pick the right brand and check with your general practitioner first.


Author: Roselen campaigns for a healthier lifestyle through her blog. In her posts, she would often talk about the benefits of omega-3 to different diseases. She has the habit of blogging excessively but lately mellowed it down a bit.



Author: Roselen Fernandez

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