Omega 3 fatty acids are something that everyone should be getting enough of in their diet because of the multitude of health benefits they provide. Chances are however that you aren’t getting enough in your diet and are not reaping the full benefit as a result.
Omega 3 fatty acids provide us with many health benefits. These include reduced cholesterol levels, improved mood, reduced anxiety, reduce depression, reduced inflammation in tissues, reduce arthritis, and improved digestive performance.
Omega 3 fatty acids can also help improve out skin, thicken our hair and improve nails as well. All three of these are made from a protein called keratin, which omega 3 fatty acids help to repair.
Who is Most At Risk For Omega 3 Deficiency?
People who live in industrialized nations like the United States for example, are the most at risk for a deficiency in these essential fats. This is because the western diet is heavy in omega 6 fatty acids and nutrient poor breads and grains.
Beef that is raised by using corn produces the unhealthy omega 6 fatty acids that contribute to heart disease, cardiac arrest, high blood pressure and other cardiovascular issues which can lead to death.
People who eat beef aren’t the only ones at risk though. Vegans and vegetarians miss out on many of the omega 3 fatty acids sources because they are animal based as opposed to plant.
In addition to this, there are 3 types of omega 3 fatty acids, 2 of which are only found in fish making taking a supplement a necessity for those who do not or will not eat these types of foods.
A diet that revolves heavily around processed foods is problematic as well. Many of these processed food come with additives including saturated fats which cause a wide variety of health issues.
In order to get the proper amount of omega 3 fatty acids in your diet, you obviously need to know where to get them. Here is a list of the top foods with the highest amount of these heart healthy omega 3 fatty acids.
Salmon is the best food item on the list because it has the highest amount of omega 3 fatty acids per serving. One 4 oz salmon provides enough omega 3 fatty acids for the entire day if you’re the size of an average woman. For the average man it provides about 95% of your daily value.
Salmon is also packed with protein which helps your body repair and maintain tissues. It contains other antioxidants like Vitamins B6 and B12.
2-Sardines are another fatty fish on the list, coming in just behind salmon. Sardines have about 0.1g or a tenth of a gram less omega 3’s per weight than salmon making it almost as good of a source.
Sardines are also a good source of Vitamin B-12, providing 18% of the daily value needed per serving.
Mackerel is another fatty fish packed with omega 3’s. Mackerel also provides more than enough omega 3’s for your average woman but falls slightly short for your average man, based on body weight.
Mackerel is also packed with protein, is an excellent source of Vitamin D and Vitamin B-12, providing more than double the daily value needed for both in one serving. Mackerel is also a good source of Magnesium, Vitamin B-6 and Iron as well, making it a great all around food choice.
Grass Fed Beef
It is important to remember that beef needs to be grass fed in order for it to be a good source of omega 3 fatty acids, if it is corn fed then it will produce omega 6 fatty acids which aren’t good for our health. We want to avoid corn fed beef.
Grass fed beef provides about 1 gram of omega 3 fatty acids per 4 ounce serving, accounting for about 70% of what your average man needs and slightly less than what your average female needs daily.
Grass fed beef is also a great source of protein, providing about 29 grams per 4 ounce serving. It also contains loads of trace minerals we need like Iron and Magnesium. It also has other antioxidants like Vitamin B-6 and Vitamin B-12.
Grass fed dairy like milks and cheese are great additions you can make to your meal to get an additional omega 3 fatty acid boost.