Omega 3 fatty acids are essential fats that constitute an integral part of cell membranes throughout the body. They play an integral role in the function of cell receptors in these membranes. Besides, omega 3 fats are also beneficial for our body as they provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. It also binds to receptors in cells that are concerned with genetic functions. As a result, omega 3 foods have been shown to prevent heart disease and stroke to a considerable extent. It may also help control lupus, eczema, and rheumatoid arthritis, and may provide protection against cancer and such other conditions.
The top 15 omega 3 rich foods include, mackerel, salmon fish oil, cod liver oil, walnuts, chia seeds, herring, wild-caught salmon, ground flaxseeds, tuna, white fish, sardines, hemp seeds, anchovies, natto, and egg yolks. Amongst other natural sources of omega 3 fatty acids foods, are nuts and seeds such as butternuts, brazil nuts, cashews, hemp seeds, and hazelnuts. Many vegetables, especially the green leafy ones, are great sources of ALAs. Some of the vegetables that should definitely feature in your diet include, Brussels sprouts, kale, spinach, and watercress. Lots of oils also contain omega 3s, usually in the form of ALAs. These include mustard oil, walnut oil and hemp oil.
If you browse through any supermarket these days, you would probably notice that food labels brag about their omega 3 content more than ever. In today’s times, omega 3s are being artificially added to multiple kinds of processed foods, such as, peanut butter, baby formula, cereal and some protein powders. However, it is still a far better option to derive your omega 3s from whole, real food sources, especially wild-caught seafood. However, if due to any reason you cannot include that in your diet, then you can consider taking supplements. There are several choices when it comes to omega 3 supplements. However, you should exert sufficient caution and also consult your doctor before taking them.
Nutralite is known to contain PUFA (poly unsaturated fatty acid) and MUFA (mono unsaturated fatty acid) which are known as cholesterol fighters. It is advisable to replace your regular butter with Nutralite, a table margarine that is as good as butter minus the health risks.