Omega-3s are called irreplaceable for a reason, because our body needs them, but cannot produce it on its own. This means that you can only get them from foods eaten. Omega-3s are unsaturated fats that play an important role in the functioning of the brain, they help reduce inflammation in the body and lower cholesterol.
The initial symptoms of deficiency are poor circulation, dry skin, memory impairment and fatigue. Deficiency is a common problem despite the fact that omega-3 foods are readily available to everyone. To avoid a deficiency in these acids, you need to add some of the following ten foods high in essential omega-3s to your diet.
Cauliflower
Most people associate fish with omega-3s, but there are plant-based sources of these nutrients as well. Cauliflower is an affordable vegetable to add to your diet. It also contains magnesium, niacin and potassium to help keep your heart healthy.
Nuts
Another source of omega-3s is nuts. You can add them to your diet for a snack, sprinkle nuts on salads, or add them to any meals. Among them: pecans, walnuts, peanuts and cashews.
Chia seeds
A spoonful of chia seeds will give you a good omega-3 boost. You can add these seeds to salads, yogurts, breakfast cereals, or smoothies. They provide a healthy dose of protein, fiber, phosphorus, magnesium, and calcium.
Salmon
Salmon is the fish most commonly associated with omega-3s, but any oily fish will work as well. But it is better to give preference to the fish caught in natural reservoirs.
Brussels sprouts
If you are looking for vegetarian options to address your omega-3 deficiency, then Brussels sprouts are a good choice. Brussels sprouts are also a source of many types of nutrients.
Vegetable oils
Soybean, olive and flaxseed oils are sources of omega-3s. Cooking with these oils will be a great way to remedy deficiencies.
Eggs
According to some sources, homemade eggs actually contain 7 times more fatty acids than regular store eggs, and they are not much more expensive.
Flax seeds
Flaxseed is also a source of omega-3. But if you are going to consume them, you need to grind them first, because they are very difficult for the body to digest. You can use ground flaxseeds by adding them to smoothies, sprinkling them on porridge, or adding them to baked goods.
Beef
If you are a meat lover, adding lean beef to your diet will help eliminate omega-3 deficiencies. But be careful, because excessive consumption of red meat can lead to other complications.
Soy
Soybeans and soy products such as tofu and green beans are sources of omega-3s. They are ideal for vegetarian or vegan food as they are a source of protein and fiber.
