Top 15 Omega 3 Rich Foods That Your Body Needs Now!

In today’s hectic and stressful lives, being healthy and fit is very important. A well-balanced diet plays a major role in being healthy. A balanced diet involves proteins, vitamins, minerals, carbohydrates, and certain amount of fats. Fats are mainly of two types- saturated fat and unsaturated fat.

Saturated fat is an unhealthy form of fat, whereas unsaturated fat is a healthy form of fat that is required by the body.  One such group of polyunsaturated fatty acids or essential fatty acids is Omega-3 fatty acids.


Omega-3 fatty acids have a huge number of benefits to the body and brain. Including Omega-3 fatty acids is very important for good health. You can get the right amount of Omega-3 fatty acids by consuming Omega 3 rich foods that include fatty fish, high-fat plant based foods, and algae.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fatty acids that are required for normal growth and development. They are also called as “Polyunsaturated fatty acids” that also play a critical role in cardiovascular and brain function. Since these fats are not produced by the body, the need to be included by consuming Omega-3 rich foods that maintain the Omega-3 fatty acid requirement in the body.

Types Of Omega-3 Fatty Acids

There are mainly three different types of Omega-3 fatty acids- Docosahexaenoic acid (DHA), Alpha-Linoleic acid (ALA) and Eicosapentaenoic acid (EPA). The main food sources of these fatty acids are seafood sources like sardine and salmons, nuts, seeds, red meat, and plant foods.


Including a combination of all Omega-3 fatty acids, at least 1,000 mg of DHA/EPA and 4,000 mg of total of Omega-3 fatty acids (ALA/DHA/EPA- Combined).

Benefits From Omega 3 Rich Foods Than Other Fats

Although the human body is able to convert ALA to usable DHA and EPA to some certain extent. However, it is more efficient to get EPA and DHA direct from Omega-3 foods that provide it. All sources of Omega-3 fatty acids are beneficial and encouraged in your diet. So inclusion of fatty fish, nuts, seeds, plant foods, and red meat ensures that you get the adequate amount of omega-3 fatty acids.


Omega-3s does wonders to your brain and body. They are enriched with nutrition and goodness that is very essential for the proper functioning of the body. The main benefits of consuming Omega-3 fatty acids include.

1. Reduces Inflammation

Omega-3s helps reduce the synthesis of chemicals that cause inflammation. Reduction in inflammation reduces muscle and joint pain.
 

2. Reduces The Risk Of Cancer

Omega-3s are effective in reducing the risk of developing cancer. It is known to reduce prostate cancer in men and breast cancer in women.

3. Reduces Menstrual Pain

Most people consume pain killers to reduce menstrual cramps. Research shows that women who consume a diet rich in Omega-3s have milder menstrual pain.

4. Stabilizes Blood Sugar

Insulin resistance is a common metabolic syndrome. Omega-3 fatty acids reduces the symptoms of Insulin resistance and stabilizes blood sugar levels in the body.

5. Healthy Pregnancy and Foetal Development

Omega-3s is very important for neurological, spine and visual development in infants. Pregnant women are advised to take Omega-3 and folic acid supplements.

6. Improves Sleep

If you are suffering from Insomnia and sleep-related disorders, then you should take omega-3s supplements to improve the quality of sleep.

7. Prevents Mental Disorders

People with mental disorders have low levels of Omega-3s in the body. Taking a diet rich in Omega-3s helps treat mental disorders, depression and mood swings.

8. Improves Eye Health

Omega-3 fatty acid DHA is a structural component that forms the retina of the eye and brain. Getting the adequate amount of omega-3s help reduce the occurrence of eye damage and eye blindness.

9. Fights Autoimmune Diseases

Foods rich in Omega-3s help fight autoimmune diseases like ulcerative colis, multiple sclerosis, crohn’s disease and diabetes.

10. Good For Skin

Omega-3s protect your skin from sun damage and keep the skin radiant and healthy. It reduces oil production on the skin and prevents premature ageing of the skin.

11. Improves Cardiovascular Health

Omega-3 foods are known to decrease blood pressure and reduces plaque build-up in arterial walls. It also reduced the levels of LDL and reduces the occurrence of heart diseases.

12. Prevents Acne

A diet rich in Omega-3s maintain hydration in the skin and prevents acne.