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Foods rich in omega 3: what are the health benefits?

For optimal functioning, our bodies need essential fats that we get from our foods. Omega 3 is a part of the lipids family and possesses many health benefits for our bodies, especially for our heart. What foods should we go for in order to get omega 3 in our diets? And why?

The health benefits of omega 3

Omega 3 contains polyunsaturated fats which allow the body to function effectively. It also helps reduce the levels of triglycerides, which helps fight against high blood pressure, obesity and cardiovascular illnesses.

In the United States, researchers tried to find out how much the risk of breast cancer in women could be affected by diet. The goal was to change their diet in order to prevent cancer. However, the studies are ongoing, and we need to wait to find out whether omega 3 has a preventative or predictive effect on breast cancer.

What are the best food sources of omega 3?

There are two types of omega 3: the type that comes from animals (in oily fish) and the type that comes from vegetables (in vegetable oils).

Omega 3 in oily fish

Go for large fish such as:

  • salmon
  • herring
  • mackerel
  • tuna

You can also alternate these with small fish such as anchovies or sardines.

Omega 3 in vegetables

These vegetable oils are rich in omega 3, even if they contain less than the oily fish:

  • olive oil
  • linseed oil
  • rapeseed oil
  • walnut oil
  • soybean oil

Supplementary recommendations

In order to prevent cardiovascular diseases, it is widely recommended that you do regular physical exercise as well as consuming omega 3.

Additionally, to avoid involuntarily ingesting pesticides and GMOs, go for  local and organic foodstuffs (fish, vegetable oil, etc.) as much as possible.

Source.