Add Omega 3’s to your Diet

Add Omega 3’s to your Diet

Omega 3

Feeling depressed lately or having achy joints or feeling tired all the time? This clearly shows that you need to add more omega 3’s in your diet. Most of our diets are low in omega 3 fatty acids.

Omega 3 fatty acids are a type of PUFA which are very essential for our body. If your diet is poor in omega 3 fatty acids, you can be prone to depression, heart disease, diabetes, inflamed joints, brittle nails, dry hair and poor concentration.

Now lets have a look at the sources of omega 3 fatty acids to be included in our diets.

  • Flaxseeds- rich in Alpha linolenic acids. Add a tablespoon of the powder to your porridge or in a smoothie or a teaspoon of flaxseed oil to your salad as a dressing.
  • Fish- try to eat fish such as sardines and salmon atleast 3-4 times a week.
  • Walnuts- add them to your porridge or in your favorite baked dish.
  • Tofu and soybeans- If you are a vegetarian, then add tofu in your diet
  • Canola oil- More stable than olive oil for cooking.
  • Seeds- Pumpkin seeds, hempseeds, mustard seeds
  • Enriched eggs with omega 3 fatty acids. Although not available in India, but are as good as fish.
  • Fish oil supplements for the super duper busy people who want to supplement their diet in omega 3 fatty acids.

So if you cannot concentrate at work or feel tired always, snack on walnuts and other seeds to pep up.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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