Many of us are aware that omega 3
fats are very good for maintaining health, in all age groups. They help reduce
the risk of heart problems, hypertension, asthma and hypertriglyceridemia.
Elderly people also benefit from consuming omega 3 fats. They help to reduce
the risk of rheumatoid arthritis, and may also help in depression and
Alzheimer’s disease. They are very important in development of brain of a child;
hence they should be taken in pregnancy. They help to improve concentration in
children.
But the problem is, how to ensure
its intake through diet. So let’s see some of the good sources of omega 3 fats
whose inclusion can help you to be in good health. Non-vegetarian sources provide
you eicosapentaenoic acid (EPA)
and docosahexaenoic acid (DHA), whereas vegetarian sources are rich in
alpha linolenic acid (ALA
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1. Fish: It is the best natural source of
EPA and DHA. It is recommended to eat fish, especially fatty fish, twice a week
to protect your heart. Given below is the list of fishes containing high fat or
medium to low fat. However, choose the preparation methods which will use less
amount of cooking fat, such as baking, grilling, roasting, poaching, microwave
cooking, etc. Try to avoid fried fish.
Oily
fishes (>5% fat)
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Low/medium
fat fishes
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Seer (white and black), Mackerel, Sardine,
Salmon, Eel, Catfish (Mystus nemurus), Red pomphret, Hilsa, Purava
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Bam, Beley,
Bhekti, Jewfish, Lobster, Pomphret, Prawn, Rohu, Surmai, Bombay duck, Shark,
Threadfin, Shrimp, Cod, Haddock, Tuna, Katla, Mullet, Sardine, Jewfish,
Halibut, Albacore, Mullet, Mussels, Crab, Red tilapia, Tilapia, Catfish,
Haddock
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Also there are many
fish oil supplements available in the market, which can be taken, in case the requirement
is not met with the food sources.
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3. Chia seeds: Also popularly known as subja, it is a very good source of omega
3 fatty acids. One tbsp (15g) of subja
seeds provide you around 5g of ALA. Subja
is most commonly used in milkshakes and faludas.
The best way is to have 1 tbsp of subja
seeds along with milk every morning. It also provides soluble fiber, which is
good for relieving constipation.
4. Flaxseeds: Also known as ‘alsi’, it is a rich source of ALA. It
is recommended to have 2 tbsp (30g) of ground flaxseed powder daily for its benefits.
Flaxseeds also contain soluble fiber that promotes flaxseeds’ cardio-protective
effects. Flaxseed oil, extracted from the seeds, is one of the richest sources
of ALA. It contains around 55% ALA. Flaxseed powder can be used in chutneys or mixed with atta. It can also be used as salad oil.
5. Perilla seeds: Perilla is known as ‘bhanjira’ or ‘silam’ in Hindi. It is roasted and used in chutneys. It is another good source of omega 3 fatty acids. Perilla
oil contains 64% ALA.
6. Canola oil: It is most commonly used as
cooking oil. It is low in saturated fat, high in monounsaturated fat and
contains around 11% omega 3 fatty acids. The ratio of omega 3 to omega 6 fatty
acids is good (2:1) in canola oil.
7. Mustard oil: It is pungent oil with
strong aroma, traditionally used as cooking oil in northern part of India. 30g
of mustard oil contains ~4g of ALA.
8. Walnuts: 20g or ¼ cup of walnuts gives
you 1g of omega 3 fatty acids. It can be added on salads, cereals, baked
dishes, etc. or can be eaten as it is.
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9. Green leafy vegetables: Though green
leafy vegetables are not high in fats, they can be consumed in higher amounts
and form an integral part of the Indian diet. It is recommended to have 400g of
fruits and vegetables daily to prevent chronic diseases. 400g of green leafy
vegetables provides 600mg of ALA.
10. Soybean oil: It is widely used as cooking
oil. It contains 8% ALA. 2 tbsp of Soybean oil provides 2.4g of ALA.
[1] Eggs laid by a hen which is fed flaxseeds.
[1] Eggs laid by a hen which is fed flaxseeds.
