Health is a real wealth; we should take care of it on daily basis. We should eat right and healthy, practice necessary exercises and follow healthy lifestyle to always remain fit. People eating junk foods and follow inactive lifestyle become unhealthy, overweight and obese. They easily get health disorders in the early age.

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Omega-3 Food Sources

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Best Omega-3 Food Sources

Chia Seeds

Chia seeds are one of the best sources of omega-3 fats. As a plus, it is plant-based, so it is good for those following a plant-based and/or meat-free diet.

This seed is composed mainly of fats, with most of it being omega-3s. Adding just 2-3 tablespoons of chia seeds to your morning oatmeal or breakfast smoothie can help you hit the required daily intake for omega-3s to reap its benefits.

Fish oil

Fish oil is one of the easiest ways to raise your intake of omega-3 fats. Premium fish oils in capsule form are a great way to go. You can find fish oil supplements almost everywhere these days.

Just bear in mind that antioxidants are needed to guarantee that the fish oil does not become rancid, and that it’s always better to purchase a fresh batch every few months rather than stocking up.

Fish

Consuming 2-3 servings of fatty fish per week should fulfill your required omega-3 fatty aid intake.

However, most fish these days have been exposed to pollutants and other environmental toxins, making the consumption of fish a risk factor in itself.

Opt for wild-caught Alaskan salmon and small fish such as sardines. Avoid sea bass, tuna, and marlin because these three varieties of fish were found to contain mercury, which when consumed in large amounts, may lead to mercury poisoning.

Krill Oil

Krill oil has the essential DHA and EPA omega-3 fatty acids, and its antioxidant potency is 48 times stronger than fish oil.

Krill oil likewise has astaxanthin, a flavonoid that produces a unique bond with the EPA and DHA, making them more bioavailable. Krill are the most abundant biomass on the planet and can be found in all the seas.

Plant Based Sources vs. Animal sources of Omega 3-s

Sea creatures like Krill and fish are sources of EPA and DHA oils, highly regarded for their protective properties for the heart. Plant sources like chia, flaxseeds, as well as some other foods, alternatively, offer ALA.

Generally, one should opt for an animal-based type since the vast majority of health benefits are attributed to Omega-3 fats derived from animal-based EPA and DHA, rather than plant-based ALA.

Moreover, ALA is metabolized into EPA and DHA in the body at quite minimal levels, hence even if you consume a lot of ALA, the body transforms only a tiny level into EPA and DHA. While plant based Omega 3s are not inherently bad at all, getting them from animals is the more practical way to go.