With the onset of summer, you must suffer from dry eyes and rapid fatigue, and you still face many health challenges from intense exposure to sunlight, to heat stress, and possible infections. Therefore, your body needs the necessary support to overcome these challenges and problems, hence the importance of foods rich in Omega 3
It is also certain that you have heard a lot about omega-3 and its benefits, as many nutritionists recommend it, in addition to its widespread use in the form of nutritional supplements.
Therefore, in this article, let us explore foods rich in Omega 3, and how they can bring you unparalleled beauty and health.
In this Article
What is Omega 3?
It is a group of essential fatty acids that your body needs in order to maintain a balanced general health. Omega-3 belongs to the family of monounsaturated fats, and is famous for its health benefits. It is also considered compounds that cannot be manufactured by the body, and therefore it must be obtained from dietary foods.
These three main fatty acids include:
- Alpha Linolenic Acid (ALA).
- Eicosapentaenoic Acid (EPA).
- Docosahexaenoic Acid (DHA).
Health Benefits of Foods Rich in Omega 3
Foods rich in omega 3 provide many health benefits, and this has been proven by various medical studies. The benefits of these foods extend throughout all seasons, especially in the summer.
Here are some of these benefits:
Maintain Cardiovascular Health
Omega 3 is an essential fatty acid that contributes to lowering levels of harmful cholesterol and triglycerides in the blood, thus reducing your risk of cardiovascular diseases such as coronary heart disease and stroke.
It also helps you promote heart health by reducing inflammation in the blood vessels and improving blood flow.
Support Skin Health
Your skin is constantly exposed to the effects of ultraviolet rays and harsh environmental factors, especially in the summer, and here comes the role of these foods in moisturizing the skin and reducing irritation and inflammation, which in turn enhances the health of your skin and protects it from damage caused by sunlight.
Boost Mental Health and Mood
Research indicates that foods rich in omega 3 have a significant positive effect on mood and general well-being, as they can help you reduce depression and anxiety, enhance your mental health, and give you emotional stability.
However, you should know that results may vary from one woman to another, and there is no uniform effect on everyone.
Support Eye Health
During the day, your eyes are exposed to many risks such as harmful sunlight and dryness, but omega 3 reduces the harmful effects of these risks. It also contributes to maintaining eye health and preventing some related problems, thanks to its powerful antioxidants.
Promote Physical Activity
Many women like to take care of their bodies by doing physical activities, such as swimming, cycling and other outdoor sports. For this reason, Omega 3 can help strengthen muscles and improve overall fitness.
Foods Rich in Omega 3 List
Poor nutrition means a body devoid of omega 3. As we said earlier, your body cannot manufacture omega 3, but needs it from an external source, which makes foods rich in omega 3 a primary goal in order to enjoy a healthy life free from many problems.
These foods are divided into:
Foods Rich in Omega 3 | Animal Sources
Animal sources are considered the richest in Omega 3, including:
Wild salmon is considered one of the most important sources rich in Omega 3, as it contains high amounts of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Therefore, salmon is recommended more than other species that do not have the same high amount of Omega-3.
Tuna contains a large amount of high-quality protein, and it is an excellent source of omega 3, in addition to containing amino acids, essential vitamins and minerals that your body needs, such as vitamin D, vitamin B12, and magnesium.
On the other hand, it is preferable to choose tuna canned with olive oil or water, rather than tuna canned with vegetable oil, because it contains higher levels of omega 3 and is more healthy.
Although sardines are considered one of the foods that women do not like much, they are rich in many important nutrients, including Omega 3, vitamin D, and calcium, which makes it important for the health of your teeth and bones. In addition to its importance in improving memory and concentration and giving more freshness to your skin.
It is worth noting that some types of sardines may contain a high percentage of mercury, and therefore it may be better to avoid eating them in large quantities and for long periods.
Liver contains a variety of essential vitamins, including vitamin A, vitamin D, and vitamin K. These vitamins play an important role in supporting your vision health and boosting your immune system. In addition, liver is a good source of omega 3, which is beneficial for the health of your heart and blood vessels.
However, it should be noted that the liver contains a high level of cholesterol, and therefore it is recommended to eat it in a moderate and balanced manner.
Eggs are foods that contain omega 3, but in low levels compared to fish and liver. They are also found in higher levels in eggs of chickens fed organic grains and feed containing omega 3.
Foods Rich in Omega 3 | Plant Sources
There are several plant sources that contain omega 3, but they are in lower levels than animal sources.
Flaxseeds and chia seeds
Flax and chia seeds are among the best plant sources of omega 3, as these seeds contain a high concentration of alpha-linolenic acid (ALA).
You can add it ground to oatmeal, yogurt, juices, or use it in preparing bread and pastries.
Walnuts and almonds
These nuts contain good amounts of alpha-linolenic acid, as well as many other beneficial nutrients.
You can eat walnuts and almonds as a snack or add them to other meals.
Avocados contain a low concentration of omega 3, but they are a good source of healthy fats, whether you eat them alone or with other foods.
Recommended Amount of Omega 3
The American Heart Association (AHA) recommends a specific amount of omega 3 daily for healthy adults. According to recent recommendations, the association recommends the following:
- Take 250-500 mg of omega-3s (EPA and DHA) daily for healthy people.
- Eat 1.1-1.6 grams of omega-3 alpha-linolenic acid (ALA) daily for healthy people.
These recommendations vary from one organization to another. Therefore, it is always advised to consult with your doctor to determine the appropriate dosage according to your personal condition and health needs.
Salads and Meals Rich in Omega 3
I present to you, my dear, a number of delicious salads and meals rich in Omega 3, to help you get a healthy menu.
Grilled Salmon Salad
It is considered one of the dishes that you should include in your diet, especially while spending time at the sea or on family trips.
- Salmon fillet (2 pcs).
- Olive oil (2 tablespoons).
- Lemon juice (2 tablespoons).
- Salt and pepper to your liking.
- Assorted leafy vegetables (2 cups).
- butter (1 spoon).
- Chia seeds (1 spoon).
How to prepare:
- In a small bowl, mix the olive oil, lemon juice, salt, and pepper to prepare the dressing.
- Put the salmon pieces on a plate and pour the marinade over it, then stir the salmon pieces and leave for 15-20 minutes.
- Place the salmon pieces in the skillet and grill for 4-5 minutes on each side, until cooked through.
- Transfer the grilled salmon to a plate and set aside to cool slightly.
- Add the vegetables and the rest of the ingredients and decorate the dish as you like.
Walnut, Spinach and Berries Salad
This salad is considered one of the light and refreshing meals, which is suitable to be eaten as a snack on its own or as a side dish with main meals.
They also combine healthy ingredients with a variety of tastes. Fresh walnuts provide a crunchy flavor and high nutritional value. Green spinach provides vitamins, minerals and omega 3. And berries add natural acidity and sweetness.
- Fresh spinach (3 cups).
- Fresh blueberries (1 cup).
- Fresh red raspberries (1 cup).
- Roasted walnuts (half a cup).
- Crumbled cheese (half a cup).
- Red onion, cut into thin slices (half an onion).
- Apple cider vinegar (2 tablespoons).
- Olive oil (2 tablespoons).
- Honey (1 tablespoon).
- Salt and pepper to your liking.
How to prepare:
- Wash the spinach well and cut it into small, edible pieces.
- Combine the chopped spinach in a large bowl and add the berries of both kinds, the walnuts and the cheese.
- Prepare the marinade in a small bowl by mixing apple cider vinegar, olive oil, honey, salt, and pepper until combined.
- Pour the dressing over the salad and toss gently to ensure that the dressing is evenly distributed.
- Cut the onion into thin slices and put it on top of the salad.
- Add the garnishes you want, then serve the salad and enjoy its taste.
Tuna Fish with Soy Sauce and Ginger
Tuna is one of the delicious and nutritious fish that is distinguished by its unique flavor and meaty texture. The soy and ginger sauce is ideal to accompany it with tuna, as it imparts a distinctive flavor to the fish.
This dish has a balance of flavors between salty, sour and spicy, and is perfect for you if you are a fan of seafood and Asian dishes.
- Fresh tuna (200-250 grams).
- Soy sauce (3 tablespoons).
- Lemon juice (2 tablespoons).
- Pure sesame oil (1 tablespoon).
- Grated fresh ginger (2 teaspoons).
- Minced garlic (2 cloves).
- Crushed red pepper to your liking.
- Thinly sliced green onions for garnish.
How to prepare:
- Prepare the soy-ginger sauce by mixing the soy sauce, lemon juice, sesame oil, grated ginger, garlic, and pepper in a small bowl. You can adjust the amount of sauce according to your personal preference.
- Heat a little cooking oil over medium heat, then place the tuna in the pan and grill it for 1-2 minutes on each side.
- Cover the grilled tuna with soy sauce and ginger.
- Serve the tuna fish with the sauce and garnish with sliced green onions.
Chocolate Cake with Walnuts and Coconut Oil
This recipe is characterized by its healthy and nutritious ingredients that all ladies love. Coconut oil adds a rich flavor and soft texture to the cake. It also contains healthy and nutritious fatty acids, including Omega 3. Walnuts are an excellent source of protein, fiber, and other nutrients, which enhance the nutritional value of this cake.
- flour (1 cup and a quarter).
- Raw cocoa (1/2 cup).
- Yeast powder (1 teaspoon).
- Salt (1/2 teaspoon).
- Coconut oil (1/2 cup).
- Sugar (1 cup).
- Eggs (number 2).
- Vanilla (1 teaspoon).
- Milk (1/2 cup).
- Walnut pieces (1 cup).
How to prepare:
- Preheat the oven to 180 degrees Celsius, and prepare the cake mold by greasing it with butter.
- Mix flour, cocoa, baking powder and salt in a large bowl.
- Whisk coconut oil and sugar in another bowl until smooth. Then add the eggs and vanilla extract and keep whisking.
- Add the flour mixture to the coconut oil mixture gradually, stirring constantly, then add the milk and continue whisking until combined.
- Add the walnut pieces and stir gently.
- Put the dough into the prepared cake pan.
- Insert the mold into the oven and bake the cake for 30-35 minutes.
Alternative Nutritional Supplements to Foods Rich in Omega 3
There are many nutritional supplements available in the market that contain omega 3. However, you must be careful when choosing nutritional supplements, and make sure of their quality and source.
Here are some common supplements that contain omega 3:
- Fish oil: Fish oil is a popular and effective omega 3 supplement, as fish oil contains the essential fatty acids EPA and DHA. It can be found in capsule or liquid form.
- Krill oil: Krill oil is a natural alternative to fish oil, as it contains omega 3, in addition to containing a good amount of other antioxidants and vitamins.
- Flaxseed oil: It is a vegetable oil that contains a high percentage of alpha-linolenic acid (ALA), which belongs to the omega 3 family. This oil is usually sold in bottles.
- Seaweed supplements: There are nutritional supplements that contain extracts from seaweed such as algae and spirulina that contain significant amounts of omega 3, especially alpha-linolenic acid (ALA).
Side Effects of Taking Omega 3 Supplements
- Digestive problems: Some women experience digestive problems such as nausea, diarrhea and bloating when taking high doses of omega 3 supplements.
- Bleeding or blood clotting: Taking very high doses of Omega 3 can cause increased activity of the clotting system and increase the risk of bleeding, so women who suffer from bleeding problems should stop taking Omega 3 supplements before surgeries and childbirth.
- Allergic reactions: If you suffer from an allergy to fish or crustaceans, an allergic reaction may occur when you take omega 3 supplements derived from marine fish, such as fish oil or krill oil. Here you should avoid these supplements and look for plant-based alternatives such as flax seed oil.
- Pharmacological effects: Omega 3 can interact with some medications, such as medications to lower blood fats (such as statins), and some anticoagulant medications (such as warfarin). Taking omega 3 supplements in these cases may lead to an undesirable effect or interfere with the effectiveness of the medication. Therefore, you should consult a doctor if you are taking any medications.
Recommendations for the Consumption of Foods Rich in Omega 3
Recommendations vary slightly from one organization to another, however there are some general recommendations that you can rely on:
- Get omega-3s from natural food sources: It is best to get your omega-3s from food sources such as fatty fish (salmon, sardines, tuna), avocados, seeds (flaxseeds and chia seeds), and nuts (such as walnuts and almonds).
- Consumption of fatty fish: It is recommended that you eat fatty fish two to three times a week, and it is preferable to choose fish that contain a high percentage of omega 3.
- Using olive oil: It is preferable to always use olive oil in cooking and preparation, as it contains a good percentage of Omega 3.
- Reliance on nutritional supplements: In case you are a woman with a vegetarian diet, it is best to take omega 3 nutritional supplements in addition to plant foods rich in it.
Foods Rich in Omega 3 and Pregnancy
In the event that you are a pregnant woman, you should know that consuming omega 3 during pregnancy can be beneficial for you and the health of your fetus, through many benefits, including:
- Development of the fetus’s nervous system: Omega 3 is an important component for the development of your fetus’s nervous system. It plays a role in shaping the function of the brain and eyes, and may help improve its level of intelligence and learning.
- Reducing the risk of premature birth: Some studies indicate that your intake of omega 3 fatty acids can reduce your risk of premature birth, and improve the weight of your fetus at birth.
- Mood improvement: Some research indicates that consuming omega-3s can help you improve your mood and reduce your risk of postpartum depression.
- Protection from inflammation: Inflammation is a common problem that pregnant women face, and here omega 3 can help you reduce your suffering from infections and boost the health of your immune system.
- Improving cardiovascular health: Omega 3 can help you have excellent heart function during pregnancy, and reduce your risk of heart disease and strokes.
Medications that Require Omega 3 Intake
Sometimes when you take some medications, you need to add omega 3 with it, especially in the summer, whether you do so by eating foods rich in omega 3 or supplements that contain it.
As some medications may cause dryness in your skin and mucous membranes, which makes you look pale and old, in addition to a lot of inconvenience and problems that you may face as a result of the dehydration.
Among the medicines that are useful to take with Omega 3:
- Diuretics: Some of the diuretics you use to treat high blood pressure may increase your urination, which can make you dehydrated.
- Antihistamines: Some antihistamines that you use to treat allergies and migraines may cause dry mouth.
- Antidepressants: Some types of antidepressants cause dry mouth and thirst, which causes you to have an imbalance in moisture.
- Anti-anxiety: One of the commonly used medications, but some of them, such as benzodiazepines, may make you suffer from dry mouth and gingivitis.
- Retinol: Retinol is considered the most widely used drug among women in the current period. However, the resulting dehydration may be an obstacle for you to use it, so it was better to add Omega 3 with it to alleviate the dryness that occurred.
In conclusion, make these foods rich in omega 3 an integral part of your lifestyle, and take advantage of their benefits for your general health and your health as a woman. You deserve to take care of yourself, and enjoy every moment while you are at your best.
Don’t forget to share these tips with other ladies, in order to boost their health as well.
Frequently Asked Questions about Foods Rich in Omega 3
Do foods rich in omega 3 cause weight gain?
No. Foods rich in omega 3 usually do not cause weight gain. On the contrary, they may help increase satiety and control appetite, which can lead to you eating less.
When is the right time to take Omega 3?
It is recommended that you eat Omega 3 after breakfast, because it is a meal that does not contain a high percentage of fat, which makes you benefit from Omega 3 significantly.
Can vitamin D be taken with omega 3?
It is forbidden to take vitamin D with omegac3 if you suffer from high levels of phosphate or calcium in the blood, or if you have kidney stones.
How do I know that I suffer from an omega 3 deficiency?
There are a number of symptoms of omega 3 deficiency that help you do this, such as dry skin and hair, dry eyes, a weak immune system, and infections.