8 Foods to Eat for a Healthy Dose of Omega-3 Fatty Acids in the Changing Weather

Well, if the word ‘fatty’  in Omega-3-fatty-acids has kept you from looking at this essential nutrient in a positive light all this while, here’s an eye-opener for you: Omega-3 fatty acids are a family of important polyunsaturated fats, that are proven to provide you with a host of health benefits.

From strengthening your immune system to protecting you against diseases such as cancer, to reducing inflammation in the body, to simply boosting your heart health-these fatty acids are definitely a boon for your overall health and wellbeing.

However, the sad part is that your body doesn’t really produce this nutrient on its own. Hence, you’ve got to take in its goodness through foods rich in omega-3 fatty acids. Here’s presenting 8 of omega-3 fatty acid-rich foods for you:

1. Eggs

Gym-goers rely heavily on eggs for their protein requirements. However, you can even rely on them to fulfill your omega-3 requirements.

Just read the label on the egg-packet though because the amount of omega-3 present in them depends on what the chicken has been fed. So, decide and buy accordingly, we say.

2. Flax seeds

These seeds are used to extract oil and are also a rich source of fiber, magnesium, and several other nutrients. That’s not it. They’re touted as the richest vegetarian source of omega-3, so much so, that they’re even used as an omega-3 supplement.

As per the data presented by the U.S. Department of Agriculture (USDA), one tablespoon serving (around 10 gms) of whole flax seeds contain about 2,350 mg of omega-3 fatty acids.

3. Chia seeds

Chia seeds are a rich source of several micronutrients such as manganese, selenium, magnesium. However, they are also packed with the goodness of omega-3 and a 28-gram serving of these seeds contain about 5,060 mg of omega-3 fatty acids, or so, says the USDA’s data.

Soak these seeds in a glass of water and drink it up or simply add them to your smoothie/nimbu paani(lemeon water)/salads/curd for maximum benefits.

4. Walnuts

As per the USDA, 14 walnut halves contain about 2570 mg of omega-3 fatty acids. Thus, topping your bowl of cereal/curd/salads with these nuts can be extremely beneficial for you.


These legumes aren’t just a protein-packed blessing for vegetarians. According to the USDA, these beans are a rich source of omega-3 fatty acids too.

With almost 670 mg of omega-3 in 1/2 cup of soybean, they can easily help you get a healthy dose of this essential micronutrient. The best way to consume them is in the roasted form. However, you can even boil them and make a delicious dish out of it.

6. Spinach

Every 100-gm serving of this iron-rich green, leafy veggie, contains around 370 mg of omega-3 fatty acids and thus, can be relied upon by vegetarians for getting a healthy dose of omega-3.

8. Cauliflower

Apart from being a great source of fiber, magnesium, and potassium, cauliflower can be your go-to source for getting the goodness of omega-3 fatty acids-especially if you’re a vegetarian.

9. Fish

Certain varieties of fish such as salmon, anchovies, sardines, and herring are quite oily in nature and are extremely rich in omega-3 content. Thus, they must be consumed-especially when the fish-eating season begins in the colder months.

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