Health Care Above All
Health Care Above All

13 Roles of Omega-3 Fatty Acids and 20 Food Sources

It is written everywhereabout the importance and benefits that we receive in our body from the extremely important omega-3 fatty acids.

So we have decided to introduce you to theomega-3 fatty acids and say why they are so important for the body, and which foods have it.

Omega-3 is polyunsaturated fatty acids that have a valuable impact on human health. Our organism cannot synthesize it, so that is why you have to enter it through food or through supplements.

The role of omega-3 fatty acids:

These beneficial fats are considered as natural remedy and friends of our health. The essential fatty acids are building materials from which prostaglandins are produced, which regulate a huge number of functions in the body, including the synthesis of hormones and the immune response.

These prostaglandins reduce inflammation, expansion of blood vessels, blood clotting and levels of the harmful LDL cholesterol, while increasing the level of the good HDL cholesterol.

Omega-3 is especially important for:

  • cardiovascular system
  • are important in reducing the level of triglycerides in the blood
  • reduce the intensity of inflammatory processes
  • strengthen immunity
  • help with allergies and psoriasis
  • positively affect pregnancy, both the fetus and the pregnant woman

Also, excellent health benefits of omega-3 fatty acids were noticed in:

  • depression (improve mental health)
  • asthma
  • high blood pressure
  • diabetes
  • osteoarthritis (diseases of bone and joints)
  • skin diseases
  • menstrual cramps

Foods rich in omega-3 fatty acids:

Here is a list of 20 foods that are ranked by the amount of omega-3 fatty acids that they have in their composition, from which we can conclude that flaxseed has the highest rate, but strawberries have the lowest rate since they are positioned at the bottom of the list.

  • Flaxseed
  • Nuts
  • Cloves
  • Sardines
  • Lettuce
  • Beef
  • Salmon
  • Seeds of mustard plant (mustard)
  • Tofu
  • Spinach
  • Boiled beans
  • Soybeans
  • Shrimp
  • Shells
  • Root vegetables
  • Sprouts
  • Raspberries
  • Green beans
  • Tuna
  • Strawberries