Omega-3 is always an essential nutrient that needs to be supplemented for the body to ensure health. Currently, there are many omega-3 functional food supplements on the market, but did you know that we can directly intake omega-3 from natural food sources in our daily meals.
Let’s join Eco Fruits in taking a look at foods rich in natural omega 3 that you need to have in your diet.
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Fish
The most natural food source rich in omega-3 is fish.
Fish contains many omega-3 fatty acids, especially in fatty fish. You can use fish such as tuna, mackerel, salmon, sardines, anchovies, and herring to prepare delicious dishes and actively intake essential nutrients. Pregnant women and children should include these foods in their meals to receive excellent nutritional benefits.
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Cereals and grains
Cereals and various grains are always known as an excellent source of Omega-3. You should regularly supplement them in your daily menu to get the best intake of omega-3 fatty acid nutrients.
This type of food may include: flaxseeds, chia seeds, walnuts, flour, peanuts, cereal flour, oats, chia seeds, etc. Combine these grains and cereals with other ingredients to create delicious, appealing, and nutritious meals.
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Vegetables
Vegetables, especially green leafy ones, are an excellent source of ALA omega-3, providing great health benefits. This is advantageous as ALA is a type of omega-3 that is beneficial for heart and brain health.
Some green vegetables rich in omega-3 that you can include in your meals are spinach, kale, broccoli, Brussels sprouts, and green beans. Supplementing omega-3 in addition to providing omega-3 also offers a natural source of fiber that is beneficial for digestive health, preventing digestive-related illnesses.
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Olive oil
Olive oil is not only a good source of healthy fats but also contains a certain amount of omega-3. Incorporating olive oil into your daily cooking is an excellent way for your family to reap the benefits of omega-3 along with other nutrients such as vitamin E and polyphenols.
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Eggs
One thing you might not know is that eggs are a remarkable source of omega-3 fatty acids for the body. Each serving of 2 eggs provides around 180 mg of omega-3 fatty acids.
People can incorporate this omega-3 source flexibly into various dishes such as scrambled eggs, sushi rolls, salads, or desserts according to preferences. Integrating eggs into the diet will ensure that these omega-3 fatty acids bring positive benefits for heart health and brain development.
Supplementing omega-3 from natural food sources is the key to a healthy lifestyle for the whole family. Integrating these nutrient-rich foods into the daily diet not only helps improve heart health but also supports brain development, reduces inflammation, and provides energy for the body. Make sure your family is enjoying enough omega-3 to experience a vibrant and healthy life.
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