Omega-3 fats are commonly known for their beneficial health properties. The fact is that fats, although rejected, are necessary for the body to perform various vital functions.

Many nutrients are fat-soluble, without which the body cannot take advantage of its benefits. The human body is able to synthesize most fats, but not in the case of omega-3 fatty acids.

These essential fatty acids can be obtained daily only through our diet. Omega-3 fatty acids are included in the polyunsaturated fatty acid (PUFA) category and the three main types include DHA, EPA and ALA.

Docosahexaenoic acid (DHA) can be obtained directly from breast milk, fish or seaweed oil. Eicosapentaenoic acid (EPA or also called icosapentaenoic acid) can be obtained by consuming fish or fish oil, for example, cod liver, herring, mackerel, salmon, menhaden and sardine, and various types of edible seaweed and phytoplankton.

Alpha-linolenic acid (ALA), on the other hand, is found only in plant sources such as chia seeds, flax seeds, nuts (especially nuts) and many common vegetable oils.

In simple words, omega 3 fats play a crucial role in the growth and proper functioning of the human body.

One of the people consumes omega 3 supplements to satisfy their need in the body. But, if you include foods that are rich in omega 3, you do not need to buy expensive supplements.

Here is a list of foods that are rich in omega 3 fats that you can add to your daily diet:

1. Soy (Roasted)

Not many people know that this vegetable source is quite rich in Omega-3 fats. Soy has ALA, which promotes heart health.

In fact, having a slightly cooked soy bowl contains more omega-3 fats than some cold water fish!

2. Nuts

Add nuts in your favorite dishes to the oven, sprinkle them in salads and cereals or have them as they are, the nuts are excellent in all aspects.

This nut not only gives you multiple vascular benefits but also helps you maintain your ideal weight over time.

3. Salmon

Not only is it rich in vitamin D, but it is also a great source of omega 3 fatty acids, proteins and phosphorus. Salmon contains high levels of omega-3 fats, EPA and DHA.

These fats provide a number of cardiovascular ease, such as reducing inflammation. Ingesting salmon twice or three times a week can reduce the risk of heart attack, high blood pressure, arrhythmia and embolism.

4. Canola oil

It is touted as the healthiest salad and cooking oil. It is cheaper than olive oil and can withstand high cooking temperatures.

Due to its low content of saturated fat, it is said to be beneficial to our health.

5. Sardines

They are small and greasy, and less expensive than other types of fish. With higher sodium content, they can balance their food with fruits and vegetables low in sodium.

Generally, they are eaten from a can / jug as a snack or can be added to sandwiches, salads or pizzas.

They would still know very well and would provide your body with a little comfort.

6. Chia seeds

Chia seeds are not only rich in omega 3 (plantbased ) but also in vitamins, minerals and dietary fibers. Loaded with calcium, protein and magnesium, these seeds reduce the risk of type 2 diabetes, improve exercise performance and also provide health benefits to the brain.

7. Mackerel

These small, greasy fish not only taste delicious, they are also incredibly healthy.

In addition to being rich in omega 3, this fish has a high content of nutrients and vitamins B6 and B12.

8. Flax seed

Being the richest source of Omega 3 fats, flax seeds are considered a superfood. Often ground or used to produce oil, these small seeds help fight cancer, reduce sugar cravings and promote weight loss.

9. White beans

Beans are not only a great source of fiber that fights belly fat, but a single cup provides almost an entire day of omega-3.

The beans of the Navy are full of satiating proteins and brimming with vitamins and minerals.

10. Anchovies

The debate about the ingredients of the pizza is solved. While salmon, tuna, halibut and other popular fish take over all the omega-3 glory, the humble anchovy is often forgotten.

But only a couple of slices of anchovy pizza take you to more than half of your daily quota. The super fish is also rich in calcium and potassium which both essential minerals to lose weight, as well as in vitamin A.

If you are adventurous, eat them with the bones that are still inside.

A 2015 study in the Food Chemistry Journal found that the traditional way of eating anchovies produces eight times more calcium and twice as much iron as the cleaned deboning option. This is great news if you are not a milk fan and you need more calcium.

11. Mustard seed

A teaspoon of ground mustard provides 100 milligrams of omega-3, plus a serious potential to burn fat.

Scientists at the Oxford Polytechnic Institute in England discovered that one teaspoon of hot things was enough to increase metabolism by up to 25 percent for several hours after eating.

The researchers attribute the benefits of weight loss to allyl isothiocyanates, compounds that give mustard its characteristic flavor.

You can use ground mustard seeds as if they were black pepper. Put a pinch on your salmon for a double dose of omega-3 goodness!

12. Eggs

Eggs appear on many of our “best lists” because they are full of proteins, vitamins, antioxidants and a nutrient that fights fat called choline.

Eggs enriched with omega-3 are deposited by chickens that are fed flax seeds, chia seeds and fish oil.


What the hell is purslane? This sour green and slightly salty green is often used in Greek and Turkish cuisine.

You can find it at the farmers markets in spring and summer, but the most likely place you will find it is to grow in the crevices of your driveway.

For most, it was a regular part of Gandhi’s diet, and a half cup contains more than 1,000 IU of vitamin A.

This could be the cheapest healthy food in the world!