omega-3 fatty acids are a family of polyunsaturated fats characterized by the presence of a double bond in their carbon chain they are essential fatty acids which means they are crucial for human health but cannot be synthesized by the body and must be obtained through diet the main types of omega-3 fatty acids relevant to human physiology are alphal linolenic acid or ala iosa pentino acid or EPA and doosa hexanoic acid or D ha omega-3 fatty acids are integral components of cell membranes particularly in the brain and retina they play a crucial role in anti-inflammatory processes and in the maintenance of cardiovascular health and they are involved in signaling Pathways and can influence gene expression related to inflammation and metabolic pathways omega-3 fatty acids offer many health benefits including improved cardiovascular health brain and mental health enhanced Eye Health better weight control cancer prevention reduced inflammation immune system support and better skin health so in this video you are going to learn six foods high in omega-3 fatty acids number one chia seeds although tiny these edible seeds are nutritional powerhouses they are rich in omega-3 fatty acids fiber protein calcium magnesium phosphorus and antioxidants Alpha linol enic acid or ala is the predominant omega-3 found in chia seeds 100 G serving of chia seeds provides approximately 17. 8 G of Omega-3s which is a huge amount regular intake of chia seeds improves your digestive health promotes weight loss and reduces the risk of chronic diseases such as diabetes and cardiovascular disease number two mackerel mackerel is one of the richest food sources of omega-3 fatty acids predominantly EPA and DHA a 100 G serving of mackerel provides approximately 4. 5 G of omega-3 fatty acids it is also rich in other nutrients such as quality protein vitamin D niin vitamin B12 riboflavin minerals like selenium and iron as well as Coline regular consumption of fatty fish including mackerel has been associated with improved cardiovascular health better weight control and reduced risk of type 2 diabetes you can enjoy them grilled baked or broiled with some lemon and garlic number three salmon salmon is a rich source of EPA and DHA total omega-3 fatty acid content in a 100 G portion of salmon is about 2.
15 G salmon is also high in protein vitamin D vitamin B12 selenium nasin phosphorus and iodine same as mackerel consumption of salmon is associated with improved cardiovascular health better weight control and reduced risk of type 2 diabetes you can eat them grilled baked or steamed with a drizzle of olive oil and herbs for a better taste number four cod liver oil cod liver oil is more of a supplement than a food it is extracted from the livers of codfish and is extremely nutritious EPA and DHA are the predominant types of omega-3 fat acids found in cod liver oil just 1 tablespoon of cod liver oil provides approximately 2. 4 G of omega-3 fatty acids in addition to that cod liver oil is rich in vitamins a e and D as well as minerals like iodane selenium and zinc it's a very good source of protein too number five flax seeds flax seeds are rich in fiber protein thomine magnesium manganese copper and omega-3 fatty acids Allah is the predominant type of Omega-3 found in flax seeds just one tablespoon of flax seeds provides approximately 1.
