Omega 3 Fatty Acids Foods to Keep You Healthy and Fit

Omega 3 Fatty Acids Foods

A miraculous and spectacular nutrient your body needs is omega 3 fatty acids. Your body can depend on this wondrous nutrient to safeguard yourself from numerous health problems. You can keep yourself away from several brain, heart, and diabetic issues by supplying omega 3 fatty acids to your body. So, aren’t you eager to know some simple and extraordinary foods that’ll provide your body with the perfect nutrition? Well, this blog is going to highlight on the omega 3 fatty acids foods that your body requires. Scroll down to know some amazing foods high in omega 3!

What is omega 3 fatty acids?

Before dive straight into the foods high in omega 3, let’s first tell you what omega 3 is. You can omega 3 fatty acids and omega 6 fatty acids from several kinds of food. There are many plant sources, as well as animal sources that supply you with omega 3 fatty acids. Both are very important for your body, and you can also call them essential fats.

Our body is unable to produce omega 3 fatty acids, so you need to supply your body with foods high in omega 3. Basically, there are 3 types of omega 3- one is EPA or eicosapentaenoic acid, ALA or alpha-linolenic acid, and docosahexaenoic acid (DHA). Another very recent discovery has shown that omega 3 also contains docosapentaenoic acid (DPA).

Best Omega 3 Fatty Acids Foods

Here we have curated one of the best sources of omega 3 fatty acids foods that’ll provide your body with the perfect nutrition. It can help you in weight loss, keep your heart in good health, and more. So, scroll down to know the best omega 3 fatty acids foods. Here are the following:

Grass-Fed Beef

When you consume grass-fed beef, your body is getting around 149 milligrams of omega 3 fatty acids in every 6 ounces of consumption. The cows that feed on grass provide you with the perfect source of omega 3. That’s because they usually survive on purslane and flax seeds. Both are high in omega 3 and very beneficial for your health.

Wild Rice

If you are thinking of weight loss, then it’s best to try out the wild rice. It proves itself better than brown rice too. You can provide your body with nutrients like protein, fiber, vitamins, and minerals. And the best thing about wild rice is the calorie content is very low. By consuming one cup of wild rice, your body is getting around 56 milligrams of omega 3 fatty acids.


Leafy greens are always a go-to if you are looking for a diet that is healthy. You can enjoy the omega-3 fatty acids benefits in spinach too. Moreover, you will provide your body with a whole lot of compounds, vitamins, and minerals that your body needs. When you consume one cup of cooked spinach, your body is getting 166 milligrams of omega-3.

Omega 3 in Eggs

You can get eggs that are given chia seeds, fish oil, and flaxseeds, making them high in omega-3. It is completely filled up with antioxidants, protein, choline, and vitamins. You can provide your body with 225 milligrams of omega-3 from one egg.

Mustard Seeds

One omega-3 food vegetarian is mustard seeds. With one teaspoon of mustard seeds powder or paste, you can provide your body with 100 mgs of omega-3 fatty acid. It can boost up your metabolism tremendously and keep working for about 25%. You can use the mustard seeds paste to top up your salmon or salads to give yourself the perfect dosage of omega-3. When you have one tablespoon of mustard seeds powder, you are getting 239 mgs of omega-3 fatty acids.

Red Lentils

If you are looking for another option for omega-3 foods vegetarian, then the red lentils are also an excellent choice. It is a very cost-friendly food that can supply your body with the perfect nutrition. The vitamin and minerals function your body to keep your appetite well and also boosts fat metabolism. Moreover, it contains fibers that are slow-digesting, which helps your brain to stop eating. When you consume a half-cup of raw red lentils, your body is getting around 240 milligrams of omega-3 fatty acids.


You’ve already seen mention of purslane earlier, wondering what they are? Well, it’s not very commonly found in the States, but a very usual inclusion in many Turkish and Greek recipes. It’s got a slightly salty, sour taste that brings out the flavor in those dishes. You may find them in the grocery stores during the summer and spring months. (Xanax) It is one of the omega-3 rich vegetarian foods in India that was eaten by the freedom fighter Mahatma Gandhi.  You can provide your body with 300 mgs of omega 3 by having just half a cup of purslane.

Winter Squash

If you are looking for food that supplies you with omega-3 fatty acids and lots of vitamin C, then the winter squash is what you must choose. It has the ability to burn your body fat and reduce your waist diameter within a month. You can supply yourself with 332 mgs of omega 3 fatty acids by having one cup of winter squash.

Firm Tofu

Another very important and reputed foods that can provide you with the perfect amount of omega-3 fatty is tofu. If you are wondering what tofu is, well, then let us tell you. It is a plant protein that is made from soybeans being smashed. You can equally call it a perfect source to keep you in good health. The firm tofu can be compared to any other animal protein that’ll be great to reduce cholesterol, diabetes, and obesity. You will provide yourself with 495 mgs of omega-3 fatty acids from every 3 ounces of tofu serving.

Final Thoughts

You can get omega-3 fatty acids from many more foods as well. Fishes, walnuts, chia, flax, and more can provide you with the perfect amount of omega 3. But you can always start supplying your body with the omega 3 fatty acids foods mentioned above. All these foods are good for your health and can provide you with the correct amount of nutrition.

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