The benefits of omega 3 foods are all well known to everybody. Although they are fats, essential fatty acids are absolutely essential for our overall sound health, as their name suggests. Contrary to the notion of many people, foods that are rich in omega 3 fatty acids are very healthy in measured amounts.

Omega 3 fats are vital for the various body functions like normal digestion, blood clotting, brain development and also fertility among others. These essential substances are needed by all of us to maintain a normal life and also especially for expecting mothers. Since these are essential fats and cannot be generated by our body, they need to be procured from external sources to incorporate them into the blood for healthy normal functioning of our body.

Sources of omega 3 fatty acids in Indian food would include walnuts, pumpkin seeds and green leafy vegetables, then soy products such as tofu apart from vegetable oils and fish oil and even eggs.

While there are different omega 3 fatty acids sources in food, seafood is the largest source of omega 3 fatty acids. These comprise of sea fish like sardines, cod fish, tuna, salmon and halibut and also other kinds of sea foods such as crabs, lobsters and shrimps. Fish oil is probably the most readily available and well known source of omega 3 fatty acids. It is also a widely accepted supplementary source of omega 3 fats and can be easily found in the liquid form as well as in the form of capsules.

What about the people who consume only vegan food. For them the most important sources would be walnuts, soy items, tofu and rapeseed oil along with dark green, fresh leafy vegetables like spinach and lettuce which also have very high contents of omega 3 fats. Fresh fruits such as the melons, black berries and pomegranates also contain omega 3 fats in high concentrations and should be included in our diet.

Those of us not keen on fish or vegetables can eat eggs for your daily dose of essential fatty acids for a healthy and assertive lifestyle.