Omega-3 fatty acids are essential for your overall health. These “good” fats play crucial roles in many processes inside your body and may even protect against chronic conditions like heart disease, arthritis and Alzheimer’s.

Therefore, eating superfoods rich in omega-3s can lead to a healthier heart, stronger bones and a sharper mind as you age.

Top health benefits of omega-3s

Check out some of the most touted health benefits of eating foods rich in omega-3s:

Omega-3s may help protect against heart disease

Omega-3s are good for your heart and blood vessels. For one, they help reduce triglycerides, a type of fat found in your blood. High triglyceride levels are typically linked to obesity and a higher risk of heart disease. Plus, omega-3s help blood vessels relax, allowing blood to flow better. This also helps ward off heart disease.

Omega-3s support bone and joint health

Multiple studies have found that the omega-3s in fish and fish oil can help relieve arthritis, a chronic condition that causes your joints to swell. Experts suggest that the positive effects of omega-3s against arthritis are likely linked to their anti-inflammatory properties.

Omega-3s can also strengthen your bones by boosting the amount of calcium in them. In turn, this may reduce your risk of osteoporosis, a disease marked by brittle bones prone to fractures.

Omega-3s promote a healthy pregnancy

Experts advise pregnant and breastfeeding women to eat more foods rich in omega-3s as part of their balanced diets because the fats act as building blocks of the fetal brain.

In particular, the omega-3 fatty acid called docosahexaenoic acid (DHA) is considered an essential nutrient for
children’s growth and development.

Omega-3s keep your eyes healthy

DHA is a major component of your eyes. In fact, high levels of it are naturally present in the retina, a thin layer of tissue that lines the back of your eyes. This is why omega-3s are thought to play a critical role in eye health.

One study by Australian researchers showed that omega-3 supplementation helped lower intraocular pressure, which is the major modifiable risk factor for glaucoma. Glaucoma refers to a group of eye diseases that usually result in vision loss over time.

Omega-3s may help reduce mortality risk

High levels of omega-3s are associated with a lower risk of death. In fact, studies investigating the link between heart disease and diets rich in seafood, a top source of omega-3s, have shown that people who eat seafood have a lower risk of death from heart disease than people who rarely or never eat seafood.

Omega-3s may help prevent prostate cancer

Prostate cancer affects one in nine men in the U.S., making it one of the most common kinds of cancer. But the good news is that omega-3s can help lower prostate cancer risk, according to the results of experimental studies on fish oil, which contains high concentrations of omega-3s, and prostate cancer risk.

Omega-3s help prevent age-related mental decline

DHA doesn’t just support fetal brain development. It can also prevent age-related mental decline. In fact, DHA is said to lower the risk of Alzheimer’s disease, a brain disorder that slowly destroys vital cognitive functions.

Best sources of omega-3s

The National Institutes of Health (NIH) recommends getting between 1.1–1.6 grams (g) of omega-3s every day. You can easily hit that requirement by adding the following superfoods rich in omega-3s to your daily diet:

• Grass-fed beef – Cattle allowed to roam free and feed on wild plants like flax and purslane have higher levels of omega-3s. In fact, a six-ounce serving of grass-fed beef has 149 milligrams (mg) of omega-3s.
• Wild rice – Wild rice is ideal for weight loss because it is rich in both fiber and protein. It is also a great source of omega-3s. One cup of cooked wild rice contains 156 mg of omega-3s.
• Spinach – One cup of raw spinach leaves contains 41 mg of omega-3s. When cooked, that number goes up to 166 mg. Spinach is also a great source of other essential nutrients, such as vitamin E and choline.
• Eggs – One egg contains a whopping 225 mg of omega-3s. Eggs are also rich in high-quality protein.
• Purslane – Purslane is a nutritious herb used in Greek and Turkish cuisine. A mere half-cup serving of purslane contains 300 mg of omega-3s and over 1,000 international units (IUs) of vitamin A.
• Flaxseeds – Tiny, nutty flaxseeds are loaded with omega-3s. Just one tablespoon of the stuff has 2,350 mg of omega-3s. Make sure to grind them up before eating so that the nutrients are easier to absorb.
• Mackerel – Mackerel is a tasty and oily fish rich in omega-3s. One fillet of it (about four ounces) offers 2,753 mg of omega-3s.
• Walnuts – Walnuts contain the most omega-3s out of all tree nuts and seeds. In fact, a 1/4-cup serving of shelled walnuts contains 2,656 mg of omega-3s.
• Red lentils – Red lentils are best known for their slimming benefits. But these legumes are also rich in omega-3s, offering some 240 mg per 1/2-cup serving.
• Wild salmon – Just half a fillet of wild salmon (almost seven ounces) contains a staggering 3,428 g of omega-3s.

Omega-3s help keep your heart, bones and brain in good shape. They also protect you from developing chronic conditions that may affect your quality of life as you age. To reap the benefits of these good fats, eat more foods rich in omega-3s as part of a balanced diet.

Sources:

EatThis.com

NCCIH.NIH.gov

NutraIngredients-USA.com

Cancer.org

AlzForum.org