Foods Rich In Omega-3 Fatty Acids

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We keep hearing about this miraculous nutrient called Omega-3 fatty acids these days. Every article about health and nutrition mentions omega-3 fatty acids at least a dozen times. For those who are still not very clear about what this nutrient is, they are basically fats. Now how can fats be healthy? Fats can be healthy if they contain good cholesterol.

There are two types or fats, good and bad. Bad cholesterol or fat accumulates in the arteries and good cholesterol helps keep your heart healthy. Foods rich in omega-3 fatty acids contains good cholesterol. Basically, these foods rich in omega-3 fatty acids cleanse your arteries and provide sufficient fats to keep the arterial walls smooth.

Omega-3 fatty acid rich foods have numerous health benefits. They are heart healthy, delays ageing and are good for your brain health. Mostly, omega-3 fatty acids are found in fish. However, there are other foods that contain omega-3 fatty acids as well. Here are some vegan and non-vegetarian foods that contain omega-3 fatty acids.

Fish

Almost all kinds of fish contains omega-3 fatty acids. But specially fatty fish like salmon are particularly rich in this nutrient.

Flaxseeds

Flaxseed oil is the best possible vegan source of omega-3 fatty acids. They also contain EPA and DHA.

Olive Oil

Olive oil contains substantial amounts of good cholesterol. However, virgin or unprocessed olive oil is the best when it comes to omega-3 fatty acids.

Walnuts

Walnuts are rich in two major nutrients; Vitamin E and omega-3 fatty acids. Walnuts are very heart healthy and also help to maintain the elasticity of the skin.

Eggs

Eggs are energy rich sources of omega-3 fatty acids. It is actually a myth that eggs are not heart healthy. Most of the cholesterol present in eggs is good and thus it is a good food for the heart.

Pasture Raised Meats

Meat of cattle raised on grass is very rich in omega-3 fatty acids. In meat, you get omega-3 fatty acids that are closest to nature. This is because it is through animals that the fatty acids enter the food chain.

Canola Oil

Rapeseed oil is processed to get canola oil. It is labelled among one of the most heart healthy oils. The reason of course is the content of good cholesterol.

Seafood

Seafood like prawns, crabs, oysters etc are very rich in omega-3 fatty acids. Most cold water animals contain high amounts of good cholesterol.

Avocado

Avocado is a fruit that has many health benefits. Each serving of this fruit gives you about 250 mg of good cholesterol.

Pumpkin Seeds

Pumpkin seeds are second to flaxseeds when it comes to being vegan sources of omega-3 fatty acids.