Health Benefits of Omega 3 - Fatty acids

Omega 3 - Fatty acids is Essential for good health !
Omega-3 refers to omega-3 fatty acids. Fatty acids are the building blocks of fats, which, despite their misunderstood reputation, are vital nutrients. Omega-3 is used to regulate blood clotting, build cell membranes and support cell health. It's polyunsaturated, which is the relatively heart-healthy kind of fats that help reduce blood triglycerides (fats) and low-density lipoprotein (LDL), the so-called bad cholesterol.

Health Benefits of Omega 3 - Fatty acids
  • Improves blood cholesterol levels
  • Prevents heart disease
  • Regulates important physiological functions
  • Helps prevent diabetes
  • Helps improve symptoms of Rheumatoid Arthritis
  • Reduces depression levels
  • Increases bone strength
  • Protection against Dementia and Alzheimer’s
  • Reduces risk of cancer
  • Slows aging process
Foods rich in Omega 3 - Fatty acids
Omega 3 fatty acids are found in fish such as salmon, mackerel, sardines, tuna, herring. They are also found in soybean, flaxseed, pumpkin seeds, spinach, walnuts and salad greens.

World's Healthiest Foods ranked as quality sources of
omega-3 fats
Food
Serving
Size
Cals
Amount
(g)
DRI/DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
Flax Seeds
2 TBS
74.8
3.19
132.92
32.0
excellent
Walnuts
0.25 cup
196.2
2.72
113.33
10.4
excellent
Sardines
3.20 oz
188.7
1.46
60.83
5.8
very good
Salmon
4 oz
157.6
1.32
55.00
6.3
very good
Brussels Sprouts
1 cup
56.2
0.27
11.25
3.6
very good
Cauliflower
1 cup
28.5
0.21
8.75
5.5
very good
Mustard Seeds
2 tsp
20.3
0.15
6.25
5.5
very good
Soybeans
1 cup
297.6
1.03
42.92
2.6
good
Tofu
4 oz
164.4
0.66
27.50
3.0
good
Shrimp
4 oz
134.9
0.34
14.17
1.9
good
Winter Squash
1 cup
75.8
0.19
7.92
1.9
good
Broccoli
1 cup
54.6
0.19
7.92
2.6
good
Cod
4 oz
96.4
0.19
7.92
1.5
good
Collard Greens
1 cup
62.7
0.18
7.50
2.2
good
Spinach
1 cup
41.4
0.17
7.08
3.1
good
Summer Squash
1 cup
36.0
0.15
6.25
3.1
good
Raspberries
1 cup
64.0
0.15
6.25
1.8
good
Kale
1 cup
36.4
0.13
5.42
2.7
good
Romaine Lettuce
2 cups
16.0
0.11
4.58
5.2
good
Green Beans
1 cup
43.8
0.11
4.58
1.9
good
Strawberries
1 cup
46.1
0.09
3.75
1.5
good
Turnip Greens
1 cup
28.8
0.09
3.75
2.3
good
Miso
1 TBS
34.2
0.08
3.33
1.8
good
Bok Choy
1 cup
20.4
0.07
2.92
2.6
good
Leeks
1 cup
32.2
0.07
2.92
1.6
good
Basil
0.50 cup
4.9
0.07
2.92
10.8
good

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