Tag: omega 3 fatty acids

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.

Snack on pumpkin seeds

Snack on pumpkin seeds

Ever thought about pumpkin seeds which we hardly use. They are quite nutritious and a powerhouse of vitamins.

They are the ultimate health boosters and one of the tasty healthy foods. If you do have zinc deficiencies, then these seeds are for you to eat. Although they are small in size, they are high in calories ie. 569 calories for 100 grams. They have most of B vitamins along with other vitamins and minerals such as zinc, potassium, calcium, copper, manganese, magnesium etc.

  • They are said to promote prostate health and this is influenced by zinc deficiencies.
  • They help to prevent osteoporosis and prevent arthritis by acting as anti inflammatory agents.
  • They are cardio-protective nuts as they contain phytosterols that have shown to reduce LDL cholesterol.
  • They are a very good source of omega 3 fatty acids.
  • They prevent the formation of kidney stones and improve bladder function.
  • They increase the libido and also increase the testosterone levels. Men should definitely snack on it.

These seeds can be ground into a paste and can replace butter in various recipes.

Add pumpkin seeds to healthy sautéed vegetables and can be mixed in salads.

Add chopped pumpkin seeds to your favorite hot or cold cereal.

Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.

Eat 10-20 grams of pumpkin seeds and see the difference in your health.

Power nut – Walnut

Power nut – Walnut

Walnut may be the tough nuts to crack but they are highly nutritious. Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

Nuts in general are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids
– the good fats) that have been shown to lower LDL cholesterol.
Walnuts, in particular, have significantly higher amounts of omega 3
fatty acids as compared to other nuts. Hence they will definitely reduce the LDL cholesterol and also improves the blood vessel elasticity.

Research also shows that walnuts eaten at the end of the meal may cut down the damage done by fatty food.

Those who want to maintain their weight or even lose weight will benefit from this nut. This is due to the healthy fat that’s omega-3 fatty acids, fiber and protein in walnuts aid in satiety. So this keeps the hunger pangs away preventing any relapses in any low calorie diet.

If you substitute walnuts in replace of the saturated counterparts such as cheese and cured meats, then the weight gain will be definitely avoided.

There has been a link with walnut or nut eaters who have reduced risks of developing Type 2-diabetes while those who do not eat are at higher risks. It improves the insulin sensitivity and better energy breakdown occurs.

Rich in Vitamin E hence highly beneficial for the skin and also its anti-oxidant activity can keep  cancer away.

Consider adding a handful of nuts to your daily routine for keep your heart healthy, to keep the arteries squeaky clean, to keep weight off and to keep diabetes at bay.