How to Eat Foods Rich in Omega 3

Omega-3 fatty acids, also known as polyunsaturated fatty acids, are essential in maintaining good health. These nutrients support brain function, as well as growth and development. In addition, research suggests Omega-3s may reduce the risk of heart disease, cancer and arthritis. According to the University of Maryland Medical Center, Omega-3 deficiency can cause fatigue, poor memory, dry skin, heart problems, mood swings, depression and poor circulation. The body cannot make Omega-3 acids; thus, it is necessary to consume foods that contain these nutrients.

Instructions

• 1

  Include at least two servings of fatty fish a week in your diet. Eat cold water fish, such as salmon, mackerel, halibut, sardines, albacore tuna and herring. Krill and algae are also sources of Omega-3 fatty acids. Broil, bake or grill your fish, rather than frying it, and use seasonings such as lemon pepper instead of salt.

• 2

  Include citrus fruits, melons and cherries in your diet. Eat leafy green vegetables, such as broccoli, kale, Chinese cabbage, spinach and grape leaves and cauliflower. Consume legumes, such as kidney, navy, pinto and lima beans, peas and split peas.

• 3

  Eat a diet that includes nuts and nut oils. Include pumpkin seeds, soybeans and walnuts in your diet. Add one tablespoon of ground flax seed to your morning cereal or fruit smoothie. Use Omega-3 rich oils, such as flax seed, canola, soybean, pumpkin seed and walnut in your cooking.