Foods rich in omega-3 that you should eat

According to a study published in The Lancet, omega-3 consumption may be effective in reducing the risk of bowel cancer in high-risk patients. In the trial, those taking omega-3 fatty acids, also known as EPA (eicosapentaenoic acid), had 9% lower risk of intestinal cancer or fewer pre-cancerous polyps compared to those who took a placebo. About 20,000 published studies on the benefits of omega-3 fatty acids, ranging from reduced brain shrinkage to memory protection and improved endothelial function; These fatty acids are known to help you stay healthy. We list some of the benefits of omega-3 fatty acids and omega-3-rich foods that you should definitely include in your diet.

Benefits of Omega-3 Fatty Acids

• DHA, a type of omega-3 fatty acid, is a major structural component of your eye's retina. In fact, many studies claim that these healthy fats are linked to a reduced risk of macular degeneration.
• Omega-3s have been associated with many of the health benefits of heart disease. For most of them, this could reduce the "bad" LDL cholesterol levels, further reducing the risk of heart disease.
• One of the main reasons to add omega-3 fatty acids to your diet is that they can fight off inflammation. Inflammation is a natural response to infections and damage in your body. So, eating a lot of omega-3 fatty acids can help reduce inflammation.
• Non-alcoholic fatty liver disease can be effectively reduced by supplementing your body with omega-3 fatty acids. It tends to reduce inflammation of the liver and liver fat which are the two main causes of this condition.

Foods rich in omega-3 fatty acids

Here is a list of foods rich in omega 3 fatty acids that will definitely benefit you in the long run.

1. Salmon

Salmon is rich in vitamin D, protein, phosphorus and omega-3 fatty acids. It contains high levels of omega-3 – EPA and DHA, which provide a number of cardiovascular facilities such as reducing inflammation.

2. chia seeds

The chia seeds are loaded with calcium, dietary fiber, vitamins and essential minerals. These seeds help reduce the risk of type 2 diabetes, improve physical performance and also provide benefits for the brain.

3. Walnuts

Nuts are the largest source of omega-3 fatty acids. Eat them as they are or sprinkle them with salads or smoothies and extract all the benefits. In fact, nuts are said to be excellent for managing your brain and your weight.

4. Soy

Soy is rich in protein and omega-3 fatty acids. They have ALA that promotes heart health. So, cook a bowl of soy and enjoy the crunchy goodness.

5. Mackerel

Among the other fatty fish, mackerel is not only delicious but also super healthy. It contains not only omega-3 fatty acids, but also nutrients and vitamins B6 and B12, all of which are important for maintaining health.

Continue and add these incredible foods rich in omega-3 to your diet and reduce the risk of health problems.

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