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9 delicious foods that contain high amounts of omega-3 fatty acids

01/10/2019 // Mary Miller // Views

Tags: alternative medicine, anti-inflammatory, Anti-inflammatory foods, arthritis, Brussels sprouts, cauliflower, chia seeds, fatty acids, fatty fish, goodfoods, goodhealth, ground flaxseeds, healing foods, healthy fats, mustard seeds, natural cures, natural health, natural remedies, omega 3, omega-3 fatty acids, salmon, Sardines, shrimp, superfoods, Walnuts

The different types of food that you eat can have a big impact on your body. Certain superfoods and healing foods can be greatly beneficial in helping treat your chronic conditions and health problems. One such health problem is arthritis, which is characterized by the inflammation of one or more of your joints. Fortunately, you can help reduce the symptoms of arthritis, such as joint pain and inflammation, by eating plenty of anti-inflammatory foods that are rich in omega-3 fatty acids.

Omega-3 fatty acids are the healthy fats that can provide various health benefits for our brains and bodies. While there is no official recommended daily dose of omega-3 fatty acids, most mainstream health organizations agree that 2.5 grams of it a day is a healthy amount. Foods that are rich in omega-3 fatty acids often have anti-inflammatory properties that can help alleviate health conditions, such as arthritis. (Related: Eating more omega-3-rich food may lower inflammation and arthritis pain.)

Foods that are rich in Omega-3 fatty acids

You won't find any treatments for arthritis that taste better than these. Here are nine delicious foods that contain high amounts of omega-3 fatty acids:

1. Salmon. One of the most nutrient-dense foods on the planet, even just four ounces of it contain 1.32 grams of omega-3 fatty acids. That's not even including all the other proteins and nutrients that you can get when you eat it. Salmon can easily be baked or grilled to make a delicious omega-3-filled main dish.
2. Sardines. Sardines can beat salmon to the punch when it comes to omega-3 content. Just a meager 3.2 ounces of these small and oily fish can contain a whopping 1.5 grams of omega-3 fatty acids. If you can, try to buy wild, Pacific-caught, canned sardines. These are the ideal sardines for your diet. You can eat them as a snack on toast, on pizza, or on their own.



3. Chia seeds. Chia seeds are an incredibly nutritious superfood that you can add to your diet. You can get 2.5 grams of omega-3 fatty acids from just a tablespoon of chia seeds. They also contain protein, amino acids, calcium, and various other nutrients. Chia seeds are highly versatile as you can easily add them to any of your favorite oatmeals, yogurt, salads, cereals, baked goods and smoothies.
4. Ground flaxseeds. Flaxseeds are among the richest whole-food sources of omega-3 fat alpha-linolenic acid (ALA). You can normally find these seeds at your local health food store. They can be bought either already ground or still whole. If you buy them whole, you can easily grind them yourself using a coffee grinder. It is better to eat ground flaxseeds, as these are easier for the body to digest.
5. Walnuts. Walnuts contain plenty of healthy fats. You can get 2.7 grams of omega-3 fatty acids from just a quarter of a cup of walnuts. Try to eat the walnuts with the skin on. These contain most of the walnuts' phenol antioxidants.  Walnuts make a tasty snack when eaten on their own, or you can add them to yogurt.
6. Brussels Sprouts. If you eat a cup of fresh Brussels sprouts, you can get 0.3 grams of omega-3 fatty acids, which is around 12 percent of the recommended daily amount.
7. Shrimp. You can get around the same amount of omega-3s with four ounces of shrimp as you can with a cup of Brussels sprouts. A good way to enjoy shrimp is by baking or boiling them. You can even use them as a topping for pizza.
8. Mustard seeds. Mustard seed is a popular ingredient in Indian cuisine. Just two teaspoons of mustard seeds can get you eight percent of the daily recommended amount of omega-3s.
9. Cauliflower. Toss some cauliflower with oil, salt, and pepper. You can then roast them to a golden brown crisp and enjoy this delicious vegetable.

If you want to learn more about omega-3 fatty acids, you can read more articles by going to Omega3.news.

Sources include:

Arthritis-Health.com

Healthline.com

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