Five reasons you need to incorporate Omega-3 in your Diet

31st March, 2021 Published by: Saloni Bhatia Updated Wed, 31 Mar 2021 06:22 PM IST

Omega-3 has been hailed as a diet must-have for a variety of reasons. What is it about omega-3s, though, that makes them the hero of the day? For instance, Omega-3 is a nutrient that the human body requires and can only be obtained by diet, and it has been linked to a variety of health benefits.

Benefits of Omega-3

A Happy Heart

Plant-based Omega-3 ALA (alpha-linolenic acid) can play an important role in reducing the risk of heart disease, according to scientific studies. Studies show that eating foods high in Omega-3 fatty acids can help lower blood pressure, triglycerides, and cholesterol, all of which are risk factors for heart disease. Add a handful of walnuts to your normal diet for a boost of beneficial omegas.

The Good Fats

Good fats are a good source of essential fatty acids, which are necessary for a healthy weight, good health, and normal physiological functions. Monounsaturated and polyunsaturated fats, which can be found in walnuts, beans, salmon, olive oil, and avocado, are the healthier fats to concentrate on.

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Omega-3 fatty acids are a form of polyunsaturated fat that has long been lauded for its miraculous health benefits.

Immunity Booster

In the year 2020, everyone was focused on one thing: improving immunity. An all-Omega-3-rich diet is at the top of the food pyramid at this stage. Plant-based Omega-3 rich foods such as walnuts, pumpkin seeds, bajra, and fenugreek leaves should be included in our daily diet to help a healthy immune system.

Healthy You

If not properly cared for, the human body will suffer from issues such as cardiovascular disease, cancer, diabetes, chronic inflammation, metabolic syndrome, anxiety, and depression.

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We are what we eat, and research shows that including Omega-3 rich foods like walnuts in your regular diet will help with brain health, heart health, and healthy aging.

The Multi-Purpose Player

Omega-3's versatility is one of its greatest assets. Omega-3s can be found and sourced from a range of outlets, whether you are a vegetarian, non-vegetarian, vegan, or plant-forward. Omega-3s come in three different types. Eicosatetraenoic acid (EPA) and DHA (docosahexaenoic acid) are derived from marine sources such as salmon, mackerel, and trout. Walnuts, chia seed, flaxseed, and vegetable oils are all good sources of ALA (alpha-linolenic acid). Since Omega-3s come in a variety of forms, it's essential to get these healthy fats from a variety of sources. Walnuts are the perfect way to incorporate more Omega-3 ALA into your diet since they are the only nut that has a significant amount (2.5g per ounce).

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