Omega-3 Options for a Healthy Diet

By Afza Fathima
July 4, 2014 12:39 PM EST

Omega-3 Alternatives for a Healthy Diet

Omega-3 fatty acids are absolutely essential in one's diet. They boost the brain function, fight inflammation and keep the heart healthy. Omega-3 is as essential as calcium and fiber. 

Such acids reduce the mortality risk from suffering heart disease. The low omega-3 intake could be responsible for 96,000 deaths annually. They are vital nutrients which help regulate blood clotting, build cell membranes and support cell health. 

Omega-3 helps protect ourselves from cardiovascular disease, hypertension, high cholesterol, diabetes, Alzheimer's disease, cognitive problems in aging, Parkinson's disease, multiple sclerosis and excessive blood clotting. It gives the brain and nervous system support, helps in pregnancy and lactation, prevents depression, PMS, Fibriostic breast disease and hot flashes.

Omega 3 Rich Foods


Salmon is rich in omega-3 fats and helps in cardiovascular disease, decreases cancer risk and other eye-related diseases (macular degeneration and chronic dry eye), protects the joints and improves mood and cognition.


Tuna, rich in omega-3 fats, has anti-inflammatory and antioxidant benefits, reduces cancer risk. Also, it is a great source of Vitamins B1, B3 and B6.

Algae Omega

Algae omega is a source of DHA and EPA that are made from microalgae. It is the perfect alternative to fish oil supplements as fish get their fatty acids from microalgae.

Hemp Seeds

Hemp seeds contain all essential amino acids and are a great source of protein. They contain omega 3, in the form of ALA, and omega-6, in the form of GLA. GLA helps fight inflammation in the body.


Kale consists of green, leafy vegetables which can also be found in purple color. They are a rich source of omega-3, with the primary omega-3 fat being ALA. Kale is also loaded with nutrients like fiber, folate and antioxidants.


Nuts with the highest omega-3 content are walnuts and are richer than wild salman. Walnuts have omega 3 in the form of ALA. A 28 grams serving of walnuts has more than 2,500 milligrams of omega 3s. Walnuts are loaded with nutrients like fiber, protein and magnesium.

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