Omega 3 fatty acids belong to a group of fats known as polyunsaturated fats (PUFAs).There are three types of Omega 3s namely EPA (eicosapentaenoi acid), DHA (docosahaxaenoic acid), and ALA (alpha-linolenic acid).
Each type plays a different role in the body, for example ALA is mainly used to provide energy in the body. The EPA reduces the possibility of excessive inflammation and inflammation related illnesses. DHA enhances the functioning of the nervous system, particularly the brain. Overall, omega 3 fatty acids have numerous benefits for the body such as lowering your risk of suffering from heart diseases. You can obtain them naturally or from fortified foodstuffs.
Non-vegetarian people have a wide variety of foods with omega 3 to choose from. These include fish like tuna, sardines and salmon. Cauliflower, walnuts, brussels sprouts, flaxseeds and mustard seeds contain ALA. Most seafoods have EPA and DHA types of omega 3; however, they may also contain small quantities of ALA. Eggs, milk, beef and yogurt also contain ALA. There are also various vegetables that are rich in omega 3 fatty acids such as turnip greens, kale, spinach, green beans, summer squash, romaine lettuce and winter squash. Vegetarians can also enjoy legumes, like soybeans, miso, tofu and fruits such as raspberries or strawberries. Healthy oils like coconut oil are a great source of omega 3s.
It is important to note that the omega 3 content of both land animals and fish are dependent on their diet. Hence fish that eat sea plants, algae and foods that have a high content of omega 3 contain a high amount of omega 3 in their tissue. Likewise, land animals that mainly feed on green grass and other foods that contain a lot of omega 3 are likely to provide a high content of the component.There are also processed foods that are enriched with omega 3 such as some snacks, juices and spreads.
Having a diet rich in omega 3 is beneficial to the brain, respiratory system and regulates cholesterol levels.