Omega 3 is an essential type of fat that your body and brain need, Which has many health benefits. We must include omega 3 rich food in our diet because the body can’t produce them on its own. Though the fatty fishes are the rich source of omega 3, vegetarians can get the recommended intake from vegetables, nuts and seeds. The types of omega 3 fatty acids are ALA, DHA, and EPA.

In short; Omega 3 has a significant role in the proper functioning of the human body and brain. Its better depending on the natural sources to satisfy the omega 3 needs of the body rather than buying expensive supplements. There are many omega 3 rich foods that are commonly available and can include in our daily diet. Some of them are added below.

Omega 3 Deficiency symptoms

Omega 3 fatty acid deficiency can cause many effects on the human body such as:

• Dry hair and scalp leads to dandruff
• Soft and brittle nails
• Dry or bumpy skin
• Frequent urination and thirst
• Poor memory and concentration power
• Depression and anxiety

If you have some of the above-mentioned symptoms, do a proper test to confirm the deficiency. This can be rectified easily by a proper diet and lifestyle.

Omega 3 rich foods:

Oily fish are the rich source of omega 3 fatty acids, though vegetarians get the intake from nuts and seeds.

1. Salmon

Salmon is the rich source of omega 3. Including this fatty fish, once in a week in your food can satisfy the omega 3 needs of your body. Salmon is also rich in Vitamins and other minerals.

2. Mackerel

Mackerel is one of the fatty fish that is rich in omega 3, also contains Vitamin B12, proteins and other minerals.

3. Oyster

Oyster has many benefits, they are rich in omega 3, minerals and vitamins. And low in calories, fat and cholesterol. This can be in the diet chart if you are planning to reduce weight or if you are on a weight maintenance plan.

4. Sardines

These small fish are a rich source of nutrients. sardines contain omega 3, calcium, minerals and vitamins. Intake of sardines is recommended during pregnancy since this is a rich source of calcium and omega 3. there are many sardine recipes out there, just try out Kerala style sardine recipe in my blog post; sardine fry/green pepper sardine fry.

5. Soybean

Soybean comes in different colours like green, yellow, brown or black. Due to the long list of benefits, this small seed became very famous. Soybean is a significant source of omega 3, dietary fibre and lot of protein. This reduces the risk of cancer and heart diseases

6. Walnut

Intakes of walnuts give you omega 3, Healthy Fats, Minerals and vitamins. This is a rich source of antioxidants.

7. Avocado

Avocado is a fruit with creamy texture inside, grows mainly in warm climates. This has many health benefits and is a good source of omega 3 fatty acids.