18 Omega 3 Foods & Receipes

omega 3 eggs

What Are Omega 3 Foods?

With so much hype and often inaccurate information available on the internet about omega-3 foods, it’s hard to find the truth about the real health benefits of omega 3.

Health experts and scientific researchers agree that if there is one essential ingredient missing from our modern daily diet, it’s omega three fatty acids.

Believe it or not, this so-called ‘deficiency’ is believed to be one of the main reasons why the world has seen such a massive increase in various cancers, heart disease, and brain disorders.

The great news is that studies have shown that these health conditions and ailments can be significantly improved with reduced symptoms as a result of taking omega-3 foods and supplements.

Now, before I explain the various health benefits associated with omega-3 foods, let me quickly tell you why omega 3 is so crucial for you and how they fuel your body’s master organ and command center – the brain.

Omega-3 essential fatty acids are made up of two components: DHA (which stands for docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The best omega-3 food source for DHA and EPA is fish, especially salmon, seaweed, shellfish, and algae.

Furthermore, you can also get omega-3’s from unrefined whole grains, dark & leafy greens and certain nuts and seeds like walnuts, flaxseed, and pumpkin seeds.

This second group contains ALA (alpha-linolenic acid) which your body then converts to EPA and DHA.

At least 30% of your brain is made up of the omega three fatty acid DHA.

omega 3 spinach

What does this mean?

Well, without going into too much scientific detail, it means that as human beings, our brains are expected to contain omega 3 fatty acids to function properly.

This will enable our bodies to work like the incredible organic machines they are.

Without these essential fatty acids, the human brain will not work as it should leading to an array of various diseases, ailments, and degenerative conditions.

Also Read: 101 Black Seed Oil Benefits and Uses

Foods with omega 3

What makes omega-3 foods so important?

Omega-3 foods like fish and chia seeds probably weren’t as important in years past as it they are today.

Modern farming practices have created a dietary imbalance that is believed to be mostly responsible for many chronic and life-threatening diseases.

Most of the so-called age-related disorders are among them.

Mass production of food was necessary to meet the needs of a growing population.

Farmers had to take specific steps to keep costs down and ensure that everyone could afford to eat.

One of the steps they took was to feed livestock corn and other grains to fatten them up quickly.

The fats in those foods are mostly omega-6 fats. Ideally, there should be a balance of omega-6s and 3s.

In the modern diet, fish is the only food that contains more omega-3s than omega-6s.

It is not possible to eat enough fish to correct the imbalance and not all fish contain omega-3s.

omega 3 breakfsst

Also Read: 18 Powerful Castor Oil Uses & Benefits Worth Knowing About 

What about Omega 6?

Omega-6s are essential to the human diet. The body needs them to create hormones and cellular structures.

So, they are not “bad” if consumed in correct quantities.

The problem is that omega-6s are converted into pro-inflammatory hormones, while omega-3s are converted to less inflammatory ones.

If consumed in fairly equal quantities, they would balance each other out. The result would be a body free of inflammation.

Also, certain kinds of omega-3 foods have anti-inflammatory activity.

So, if inflammation is already present in the body or there’s too much omega-6s in your diet, omega-3 will help to correct the problem.

omega 3 sardines

Inflammation is a cause or at least a symptom of practically every health problem you can think of including:

  • Allergies
  • Asthma
  • Eczema
  • Psoriasis
  • Crohn’s disease
  • Colitis
  • Dermatitis
  • Arthritis

It is one of the causes of cellular aging. It is even a cause of sagging skin and wrinkles.

Omega-3 foods have proven to be beneficial for treating or preventing all of the health problems mentioned above, but that’s not all.

Omega-3 Benefits

The first thing to remember is that the lack of omega 3 essential fatty acids in the bloodstream has been linked to many disorders.

So the health benefits of omega-3 foods are not just what it will give your body, but also what diseases it prevents.

The body needs essential fatty acids that is why there is a nutritional recommendation to eat five portions of fresh fruit and vegetables every day.

Omega-3 foods are natural anti-inflammatory foods and contain EPA and DHA which are both great for your immune system.

Also Read: 20 Hemp Seed Oil Benefits and Uses 

Omega 3 Foods Reduce Depression and ADHD

It boosts brain function by improving the transmissions between your synapsis, improving your mood and emotional well-being.

It also enhances memory and concentration. Studies show that it also helps in reducing the chances of depression and ADHD in children.

People who have low levels of omega 3s in their system have even been shown to be at heightened risk of developing degenerative brain disorders like Alzheimer’s and dementia.

Omega 3 Foods for Pre and Post-Natal Health for Mothers

Omega 3 fatty acids, especially DHA and EPA from fish oil are essential for a wide range of health needs for both pregnant and nursing women; especially for increased brain health and development in the fetus and newborn baby.

Even if you’re not breastfeeding, getting enough omega 3s in your diet is essential, especially for your child.

Studies have shown that young kids who have adequate levels of omega 3s are less likely to develop ADD and ADHD and may even have higher IQs.

omega 3 rice

Omega 3 Foods for Heart Health

Regardless of your family history, you need to take the cardiovascular disease and the health of your heart seriously.

Some Omega 3 supplements, according to many studies, has been shown to thin the blood and reduce overall cholesterol, resulting in better cardiovascular health.

In fact, all the benefits that have been proven and scientifically valid have come from the effects on the cardiovascular system.

In fact, the American Heart Association suggests that most people eat fish twice a week if they are not taking omega 3 supplements.

So how does omega 3 fatty acids help improve heart health?

Firstly, it helps improve blood flow by preventing platelets from sticking together.

Over time, these clumps of platelets could trigger a heart attack.

The anti-inflammatory properties of omega 3 may help enhance the health and functioning of arterial walls, reducing atherosclerosis and the risk of arrhythmia, helping your heart and overall cardiovascular system.

They also help balance the ratio of cholesterol in your body.

Also Read: 21 Eye-Opening Emu OIl Benefits Worth Knowing About 

Omega 3 Foods for Skin and Beauty

Omega 3 fatty acids can help improve the appearance of your skin by actually nourishing its foundation from the inside out, enhancing your real inner beauty.

Omega 3s are also essential in keeping nails healthy and hair shiny. Again, this is because they work on the inner cells, connective tissue and roots, nourishing them from the inside and ultimately improving their appearance on the outside.

Omega 3 Foods for Cancers

Although cancer can affect anyone, you may be able to lower your risk of developing various forms of cancer by improving cell and DNA health and developing a stronger immune system with high omega-3 foods.

Recent research is already suggesting that omega 3s may very well help prevent various cancers.

These cancers include breast, testicular and ovarian, from occurring and in some cases, even prevent current diseases from progressing.

Of course, omega-3 foods are not a cure for cancer, but these studies show great promise even though they are not conclusive.

Anyone fighting a battle with cancer would welcome extra support, and it seems that a diet packed with omega-3 foods could be the sort of support we all need.

omega 3 guide

Omega 3 Foods for Crohn’s Disease

By helping reduce intestinal inflammation, omega 3 fatty acids can aid digestion through improved intestinal health and function.

It may even help reduce the onset of painful symptoms associated with Crohn’s Disease.

In fact, one study revealed that 69% of the subjects who had Crohn’s Disease and took a fish oil supplement NEVER experienced any symptoms, unlike the 28% in the placebo group.

Omega 3 Foods for Weight Loss

If you have already been reading about omega-3 fatty acids, you will be pleased to learn that there is yet another advantage that can be added to the ever-growing list of its benefits.

Research conducted at the University of Georgia produced results that point to the fact that DHA, one of the essential fatty acids in omega 3, can help to prevent pre-fat cells from converting into fat cells by killing them before they form.

This sounds radical, but what better way to lose fat than to take a natural supplement that can prevent the fat from even forming?

Also Read: 13 Amazing Argan Oil Benefits You Never Heard of Before 

Omega 3 Foods for Erectile Dysfunction

Erectile dysfunction is a growing problem among the aging population.

Also known as, ED, this dysfunction affects men as they begin to age and due to other conditions.

The little blue pills will give you the immediate relief, but they do not give you the long-term improvement that you might want to have.

Various natural supplements like fish oil may help with your erectile dysfunction.

They can give you the same results as the little blue pills without the potential side effects.

They do this by enhancing blood flow to specific areas naturally.

Omega 3 Foods for Alzheimer’s Disease

Omega 3 has been found to be beneficial for some conditions, diseases, and maladies.

Some tests have shown the fatty acid to affect behavior and mental issues positively.

One study published in the International Journal of Geriatric Psychiatry shows some positive influence on Alzheimer’s patients in the form of moderating some symptoms of depression and agitation.

Other studies show that omega 3 supplements work in a similar way to pharmaceutical Alzheimer’s drugs and may affect the cardiovascular system and thus, indirectly, benefit Alzheimer’s patients.

Doctors recommend that a lot of omega-3 foods good for the brain should be in the diet of an Alzheimer’s patient for best results.

omega 3 greens

Omega 3 Foods Reduces Rheumatoid Arthritis Pain

Rheumatoid arthritis is characterized by inflammation and pain in various joints of the body.

It is thought to be genetic, and no other proven cause has been determined.

There is no cure for arthritis, but there are things you can do to reduce rheumatoid arthritis pain if you have been diagnosed with the condition and want to live a more normal life.

One of these remedies is a diet packed with omega-3 foods or supplements.

Also Read: 33 Neem OIl Usage and Benefits 

Omega-3 Foods

Pure fish oil contains a good source of these omega 3 fatty acids, but that isn’t the only food that has omega-3 in abundance.

On any list of omega-3 foods good for the brain, fish comes out on top. But you should also learn about some other foods that may help you stay on top of things, regardless of your age.

Sea Foods

Seafood is a major source of EPA and DHA, but, some seafood has more of this heart-healthy fats than others.

Only certain kinds of fatty fish contain the keys to better memory and improved learning. These foods are:

  • Sardines
  • Salmon (wild)
  • Tuna, Albacore (canned)
  • Mussels
  • Rainbow Trout
  • Oysters
  • Anchovies
  • Mackerel
  • Cod Fish (Cod liver oil)

Salmon, mackerel, tuna, and sardines contain an omega-3 fatty acid called DHA, which is essential for building new brain cells and neurons.

Eating fish is right for your health in many ways, but you should eat a variety of different types according to the Environmental Defense Fund.

If you eat the same kind too often, you run the risk of consuming excessive amounts of mercury and cancer-causing PCBs.

omega 3 fish


Walnuts are a vegetarian source of an omega-3 fatty acid called ALA. Although it is not as crucial to your brain’s health as DHA, it is a healthy fat. Olive oil is another good choice.

Anytime you can substitute a healthy omega-3 fat for an omega-6 or saturated fat you are doing something good for your health.

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Chia Seeds

Chia Seeds brings jaw-dropping numbers of unsurpassed nutrition along with fantastic health benefits.

It is indeed a convenient way to improve your health, feel better about yourself, and make the most out of life.

With over 27 essential nutrients, Chia seeds contain 100% more Omega-3 fatty acids than salmon.

Flax Seeds

Flax has been used for thousands of years for many different purposes until its nutritional benefits were discovered.

It contains high levels of Omega-3 fatty acids and is one of nature’s most powerful sources of Omega-3 EFA.


Soybeans are also an excellent source of omega-3 fatty acids.

They contain high amounts of other nutrients like omega-6 fatty acids.

For this purpose, you should ensure that you get omega-3 and omega-6 in a precise balance.

Many other foods contain omega-3; although not as high as the foods mentioned above.

Also Read: 30 Impressive Benefits of Fish Oil to Improve Your Health 

These foods include:

  • eggs
  • hemp seeds
  • grass-fed dairy products
  • grass-fed animals
  • Brussel sprouts
  • spinach
  • purslane

So you see, getting your omega-3s from foods is quite easy.

The most common omega-3 is ALA. That’s what you will find in flaxseed oil.

omega 3 fats

Side Effects of Omega-3 Foods and Supplements

Risks accompany every drug known to man.

The risks of omega-3 foods are next to none, but when it comes to dietary supplements, there are some minimal side effects.

As long as you do not exceed the recommended dosage and you choose a good brand, omega-3 is relatively safe.

How to Buy Omega 3 Supplements

It’s easy to think that all omega 3 supplements are the same.

Buying a pure fresh fish oil supplement is like deciding which car to buy.

  • The type of fish used in the product must be naturally high in DHA and EPA.
  • Molecular distillation MUST have purified the supplement – this removes any detectable traces of heavy metals, PCBs and potential toxins like mercury which could be harmful if ingested.
  • Think carefully about where the product comes from.

Anyone of these factors could lead to an increase in levels of pollutants, toxins and other contaminants.

Only choose products sourced from pristine waters like the Southern Ocean between New Zealand and the Antarctic.

How many servings are in the bottle?

You should be getting an optimal amount of two capsules per day from the bottle, meaning that each cylinder of the supplement must contain 60 tablets.

When buying an omega 3 supplement, take into consideration the four points I’ve just mentioned above.

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