Omega-3 foods: incorporating healthy fats into your diet

Egg yolks contain a significant amount of omega-3 fatty acids. Picture: Pexels/Shameel Mukkath

Egg yolks contain a significant amount of omega-3 fatty acids. Picture: Pexels/Shameel Mukkath

Published Sep 25, 2024

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Omega-3 fatty acids are becoming more popular for the array of health benefits they offer.

These essential nutrients can impact the physical and mental well-being of an individual. Consuming foods high in omega-3 fatty acids helps improve the functioning of cells and membranes.

It also helps maintain the metabolism of glucose and cells. Studies also suggest that intake of omega-3 fatty acids for more than six weeks may increase the body’s metabolic rate and decrease total body fat.

What are omega-3 fatty acids explained in simple terms? Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive.

So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.

Below, we discuss some of the foods rich in omega-3 fatty acids and their health benefits.

Sunflower seeds can help regulate blood pressure. Picture: Pexels/Magda Ehlers

Sunflower seeds

​Sunflower seeds are not only full of healthy fats, but research suggests that they can help regulate blood pressure. Mix one tablespoon into salads or trail mix.​

Soybean oil

The protein-rich soy is popular in many diets. Soybean oil is found to contain a significant amount of omega-3 fatty acids. However, more research is warranted to understand the benefits of omega-3 fatty acids from soy.

Research shows that olive oil and canola oil are also good sources of omega fatty acids and can be a substitute for soybean oil.

Anchovies have some of the highest concentrations of omega-3 fatty acids. Picture: Pexels/Leeloo The First

Anchovies

These small fish have some of the highest concentrations of omega-3 fatty acids. They are also a good source of lean protein and many vitamins and minerals, including calcium, selenium, and folate.

Anchovies are widely available and are sold fresh, canned, jarred in oil, smoked, or in a paste.

Add anchovies to salad, pasta, pizza, or a sandwich for a rich flavour boost, but be mindful that many anchovy products can have a high salt content.

​Peanut butter

Peanut butter is rich in nutrients we sometimes lack as we get older, including iron. You should opt for brands made without artificial sweeteners or added sugars.​ ​

Egg yolks contain a significant amount of omega-3 fatty acids. Picture: Pexels/Shameel Mukkath

Egg yolks

Many people don’t prefer egg yolks due to their high-calorie content. But, they contain a significant amount of omega-3 fatty acids. Add egg yolks to your diet in moderation.

Rainbow trout

Rainbow trout is another great option for getting omega-3s. This semi-fatty freshwater fish is also an excellent source of lean protein and vitamins D, B6 and B12.

Milder in flavour than most fatty fish, rainbow trout is a good option if you aren’t a fan of that “fishy” flavour commonly associated with other options like salmon or anchovies.

Baking or pan-searing are easy cooking options for this semi-fatty fish.