Advertising
Advertising

Eat Your Way To Perfect Skin! Include These 10+ High Omega 3 Foods In Your Meal!

Eat Your Way To Perfect Skin! Include These 10+ High Omega 3 Foods In Your Meal!

Have you ever had to deal with bad skin condition, dry or lifeless hair, peeling nails, excessive thirst and mood swings? If you have noticed at least two of the symptoms, then you probably have an omega 3 deficiency.

Omega 3 fatty acids are polyunsaturated fatty acids that are important for normal metabolism and therefore are crucial as part of a healthy lifestyle. The problem is that Omega 3 is not produced in our bodies so must be included in our diet.

According to the Omega 3 deficiency statistic in US men only get 50% and women only get 40% of the omega 3s they need daily[1]. Luckily, all deficiency problems can be easily solved by improving the quality of your diet and changing your lifestyle. The study[2] suggests that higher intake of the foods containing omega 3 fatty acids is important for good health as it can improve brain function, immune system, and decrease inflammation.

Omega 3 Fatty Acid Deficiency Brings Multi-faceted Health Problems

The research [3] conducted by University of Maryland Medical Center suggests that omega 3 acids play a crucial role in brain function, as well as normal growth and development of our bodies. According to the study, poor nutrition can cause the deficiency of this important element and eventually lead to serious health problems.

Depression

Depression is a huge burden of many people in the western world with as many as 20% of people [4] suffering this mental disorder. The research also has shown a connection between bad diet and mental health. The results were stunning. People who eat more fish are having about 20 or 30% lower risk of depression. On the other hand, people who do not have a healthy diet and skip meals are more likely to be exposed to depression symptoms.

Heart Disease

According to a study made by the Pittsburgh Graduate School of Public Health [5], Americans have 3 times higher chances of having coronary heart failure than Japanese, who are found to have higher levels of Omega 3 than their American counterparts. This is because Omega 3 foods contain active agents that keep your cells strong to fight away cardiovascular diseases.That proves that an intake of enough Omega 3 is an efficient and affordable way to start a healthier life and avoid heart problems.

Skin Problems

The lack of fatty acids can make your skin bumpy and even cause acne and blackheads. Omega 3 acids play an important role in the condition of cell membranes in the skin and help build a barrier that stops bacteria from causing skin diseases. Therefore consuming foods rich in omega 3 acids can boost your immune system naturally and become an effective acne and blackhead removal remedy.

Top 10 Foods Highest in Omega 3 Fatty Acids

    What’s good in omega 3 acids is that they can be found in plenty of delicious foods that will make your diet both balanced and enjoyable. Here are our top 10 products that are absolute champions in omega 3.

    Flaxseeds

    Advertising

      Total Omega 3 fatty acids: 3.19 g per serving

      Serving size: 2 tsp

      Flaxseeds are the richest source of omega 3 fatty acids as well as vitamin B1, copper, and manganese. However, it can be quite challenging to add them to your meals so that all essential oils are preserved. One of the most popular ways to eat flaxseeds is by adding them to bread or cookies [6]. Remember that the temperature should be less than 300F (150C) in order to keep the maximum amount of valuable alpha-linolenic acid.

      Salmon

        Total Omega 3 fatty acids: 1.47 g per serving

        Serving size: 4 oz

        Salmon is not only high in omega 3 oil but also rich in protein, selenium and vitamin D, which work together to regulate insulin levels in the body. This assists in the absorption of sugar which is followed by lower blood sugar levels. To get enough amount of fatty acids you can consume 4-ounce servings of salmon twice a week. Any cooking method [7] is good for salmon except for frying. In this case, there is a significant loss of omega 3s.

        Sardines

          Total Omega 3 fatty acids: 3.20 g per serving

          Serving size: 1.34 oz

          Advertising

          Sardines are the essential source of plenty of nutrients as well as omega 3 fatty acids. Just imagine that one serving contains half of recommended daily value of the nutrients that are found to support heart health. Sardines are also number one among all foods that contain vitamin B12.

          Canned sardines have a long storage life and require minimal preparation. Just rinse them in cold water, sprinkle with lemon juice and extra virgin olive oil.

          Walnuts

          Low glycemic index foods

            Total Omega 3 fatty acids: 2.27 g per serving

            Serving size: 0.25 cup

            Walnuts have always been known as a great source of omega 3. Melatonin in walnuts is associated with better sleep and stress resistance. Walnuts are also rich in fiber and they are a great way to keep your digestive system functioning well. 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, that’s why it is not recommended to peel them off.

            Soybeans

              Total Omega 3 fatty acids: 1.03 g per serving

              Serving size: 1 cup cooked

              Apart from being rich in protein and omega 3, soybeans also contain a large amount of molybdenum, copper, manganese, and phosphorus. The healthiest way of cooking soybeans is either on the stovetop or using a pressure cooker. Then mix them into salads, use as toppings for sandwiches or add to soups.

              Advertising

              Shrimps

                Total Omega 3 fatty acids: 0.37 g per serving

                Serving size: 4 oz

                A serving size of shrimps contains 0.37 g of omega 3 fatty acids as well as the record 56 micrograms of the antioxidant mineral selenium. To enjoy the cooked shrimps combine them with chopped tomatoes, scallions, garlic and chili pepper and serve on a bed of romaine lettuce.

                Tofu

                  Total Omega 3 fatty acids: 0.36 g per serving

                  Serving size: 4 oz

                  Tofu is another healthy way to get the omega 3, especially for vegetarians. One portion of tofu will provide you with 15% of your recommended dose of omega 3s. Add it to soups, salads, and pasta three times a week to get your fill of valuable fatty acids.

                  Tuna

                    Total Omega 3 fatty acids: 0.33 g per serving

                    Advertising

                    Serving size: 4 oz

                    Tuna has been dubbed as “brain food” and well-known as an important food source of omega 3s, selenium, vitamin B3 (niacin) as well as protein, providing two-thirds of the daily value in one serving. Tuna salad can be complemented by a lot of ingredients including olives, walnuts, mustard and lemon juice and fennel.

                    Spinach

                      Total Omega 3 fatty acids: 0.17 g per serving

                      Serving size: 1 cup cooked

                      Spinach takes the first position as a source of magnesium and iron; it is also a number 2 source of vitamins B2 and B6. Finally, spinach is an impressively rich source of vitamin K which helps the positive development of bone health. For better taste, you can add spinach to salads and make healthy shakes [8] .

                      Raspberries

                        Total Omega 3 fatty acids: 0.15 g per serving

                        Serving size: 1 cup

                        Raspberries are a unique source of flavonoids, antioxidants, omega 3 fatty acids and potassium. They provide a good supply of antioxidants that help to lower stress and the risk of excessive inflammation. Raspberries are usually served with yogurt and honey.

                        Obviously, when it come to fats, omega 3 is not the one you should remove from your diet. When possible, try to get this important nutrient from food rather than supplements. Fortunately, there are a lot of delicious foods to help you boost your energy, improve your mood and sustain a healthy body.

                        Featured photo credit: http://www.iwcenters.com via iwcenters.com

                        Reference

                        More by this author

                        What do you know about Internet of Things (IoT)? Omega 3 food Eat Your Way To Perfect Skin! Include These 10+ High Omega 3 Foods In Your Meal! divorce 6 Important Divorce Guidelines: Getting Out With Your Skin Intact 7 Helpful Tools to Choose the Perfect Christmas Vacation Destination 5 Solutions to Lower Back Pain Using Our Grannies’ Experience

                        Trending in Health

                        1 How to Tell Symptoms of Social Anxiety And What to Do About It 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How Mental Fatigue Eats You Slowly (And Ways to Regain Mental Energy) 4 How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success) 5 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters

                        Read Next

                        Advertising
                        Advertising

                        Last Updated on October 9, 2018

                        Why Am I Exhausted? The Real Causes and How to Fix It Forever

                        Why Am I Exhausted? The Real Causes and How to Fix It Forever

                        Do you say “I’m exhausted” all the time? Do you constantly feel exhausted for no reason?

                        Fatigue shows up in many ways including pure exhaustion, the inability to concentrate, anger, frustration and behavioral issues, memory problems, decreased work performance, and slower reaction times. Chronic fatigue has also been linked to medical problems including obesity, hypertension, depression, diabetes, as well as increased automobile accidents.

                        We attempt to combat fatigue with coffee, sugar, energy drinks, vitamins and a variety of other products that claim to increase our energy and stamina. But what if your exhaustion is trying to tell you something?

                        If you’re getting enough sleep and you’re still feeling exhausted, it’s time to stop, take a step back and look at what else is contributing to your exhaustion.

                        As a life-coach and consultant with a diverse background, I like to look at things from a holistic view – from multiple levels – including your body, mind and spirit.

                        So before you reach for that next cup of coffee, the 3pm sugary snack or the toxic energy drink, let’s look at some other reasons why you might be tired all the time, and more importantly, what you can do about it.

                        Here are 11 potential reasons why you’re exhausted even when get enough rest, and what you can do about it.

                        1. You are out of alignment mentally, emotionally or spiritually.

                        Essentially, you’re off track with who you are and what works for you. Maybe you’re unhappy, unfulfilled, stressed out or just plain bored with some areas of your life. You might be in a relationship that isn’t working, a job you can’t stand or a situation that drains your energy.

                        Think about a time in your life when you were in the flow, in the zone, and totally engaged and excited about what you were doing. How much sleep did you need then? Even after only a few hours, my guess is you probably found yourself jumping out of bed in the morning without an alarm clock, excited about embarking on the day.

                        On the flipside, think about a time in your life when you were in a relationship or job that zapped your energy. No matter how much sleep you got, you probably found it difficult to get out of bed in the morning and were tempted to hit that snooze button just a few more times.

                        We all have things that make us feel great and energized and things that completely zap our energy. Maybe you’re someone who likes to move quickly but you’re drowning in detail; maybe you’re someone who thrives when you are on top of things and you’re feeling like everything is completely out of control. Or maybe you thrive on spontaneity and variety and you’re bored with your life.

                        When I asked my 11-year-old daughter why she thought people are tired even when we get enough rest, here’s what she said.

                        “Maybe people are bored and so they’re tired.”

                        Ever wonder why you can’t drag your kid out of bed for school on the weekdays but they pop out of bed on the weekend? Perhaps this is the culprit.

                        I had a client share this sentiment recently as she described a period of time in her life: “My boss sucked, the work was boring and it made me tired all the time.”

                        Exactly.

                        Advertising

                        When you’re doing things that align with who you are, in environments that align with what you need, you will feel more energized and alive. On the contrary, when you’re in environments that go against your grain, you will feel drained and de-energized.

                        What can you do?

                        Take a step back and identify what’s not working. Figure out what you want and work towards it. Do things that give you energy.

                        What makes you feel healthy and alive, energized and excited? What gets you in the flow and makes you feel most like you? Aim to get more of that in your life.

                        Find more ways to be in alignment with who you are with these tips:

                        How to Get Motivated and Be Happy Every Day When You Wake Up

                        2. You are out of alignment physically.

                        When we are structurally out of alignment, it can cause all sorts of issues. When things aren’t moving properly, it makes it hard for your body to do its job. Not to mention, pain is exhausting and zaps energy. And we are pretty hard on our bodies, aren’t we? We drag them around and tell them what to do. They need to be taken care of too.

                        Here’s what Chiropractor, Dr. Ruth Ziemba, who specializes in NSA (Network Spinal Analysis) has to say:

                        All of life is energy. We are energy. Any disturbance or blockages to the energy flow creates imbalances… Physical, mental and emotional stressors can cause subluxations (misalignment of the vertebrae) which interfere with signals getting clearly through your body. This can result in many health problems, including fatigue and insomnia.

                        Recently, I was feeling tired all the time – and felt like I was doing “everything else” right. So, I went to see my chiropractor and a cranial sacral therapist. Two days later, I felt much more energized and clear in my head.

                        I love the analogy I was once given by a chiropractor: “It doesn’t matter how well you can play an instrument if the instrument is out of tune.”

                        Such is true with our bodies.

                        What can you do?

                        Get some body work. This might include getting a massage, acupuncture, chiropractic, reiki, cranial sacral therapy – anything that works for you.

                        Don’t know where to start? Ask a friend or colleague for a recommendation. Even better if you have a friend in the field who can refer you to another practitioner. And make sure to schedule regular body work, not just when you need it.

                        3. You are not eating right (or enough).

                        What – and how much – you eat has a significant effect on your energy levels.

                        While there are many different diet protocols, there is one thing all the experts can agree on: sugar and processed foods make you feel sluggish and exhausted. They make your blood sugar go haywire, causing you to feel a brief period of energy followed by a crash.

                        Paradoxically, those are the very things we reach for when we need a hit of energy.

                        Advertising

                        What can you do?

                        I’ve found two things to be consistently true:

                        One, you need to eat real, clean food. The food you’re putting into your body is either real or it’s not. Avoid processed foods and especially refined sugars. You’re going to feel so much better for it.

                        Two, find what works for YOU. Gluten-free, Paleo, Mediterranean, high-fat, plant-based, you name it. Experts and well-meaning friends and family may tell you what’s best, but no one knows your body as well as you do. Pay attention, do you feel energized or fatigued after you eat certain foods? What works – and what doesn’t for YOU? Our bodies have intrinsic wisdom if we are willing to listen – and hear them.

                        4. You are not really sleeping.

                        We’ve established that you’re (hopefully) getting enough sleep. But are you getting enough high-quality sleep?

                        Some of the top causes of poor sleep quality include: being on electronics right before bed, interruptions, an uncomfortable mattress or the wrong pillow, grinding your teeth, an inconsistent sleep routine or the fact that you’re not getting through all of the sleep cycles.

                        What can you do?

                        Start with the basics:

                        Get off your electronics at least an hour before bed, make sure you have a comfortable pillow and mattress, set a consistent sleep routine, reduce outside noise and sleep in a well-darkened room or wear an eye mask.

                        If you have difficulty falling asleep or have poor sleep quality, this guide will help you get a good night’s sleep back:

                        Poor Sleep Quality Comes from All the Things You Do Since Morning

                        5. You are stressed or worrying too much.

                        When you’re stressed, you produce more cortisol (the stress hormone), which can significantly affect your sleep.[1] This is why one of the common side effects of stress is sleep problems.

                        On top of stress hormones, excessive worry can drain your energy. When you worry, you’re using energy. It’s like when you have an app on your phone that takes up a lot of battery and you have it constantly running the background, your battery will drain more quickly. Such is true with worry and stress.

                        I think of this very simply. We all start the day with 100 units of energy to use throughout the day. If you’re using half of your energy units worrying, you’re inevitably going to be tired.

                        What can you do?

                        Find things that reduce your stress levels. I’ve seen clients have great success with yoga, meditation and exercise. Worrying too much? Get a clear plan in place to take action on what’s worrying you.

                          6. You are not breathing deeply enough.

                          Deep breathing increases circulation by bringing oxygen to your muscles and brain. This increased oxygen content in the bloodstream leads to greater energy and healthier muscles, organs and tissues.

                          To highlight the benefits of deep breathing, I reached out to longtime Yoga Instructor & Ayurveda Wellness Counselor, Vivica Schwartz. Here’s what she shared:[2]

                          Advertising

                          “Most people breathe in to the chest only (shallow breathing) and don’t allow the breath to reach deeper into the abdominal region, due to stress and anxiety. Shifting the breath down, so that it expands the belly (and all the muscles that comprise the diaphragm) is one of the best ways to shift our awareness, quiet the mind, release tension and increase our energy levels”.

                          What happened when you started to read this one? Did you start breathing more deeply? Great, you’re already on your way.

                          What can you do?

                          Make a conscious effort to breathe deeply, more often. Try this from Vivica:

                          1. Place one hand on your chest and the other on your lower belly.
                          2. Breath smoothly in and out through the nose, noticing how your breath expands three-dimensionally in the ribcage.
                          3. Now begin to shift the inhalation into the lower abdomen first, so that the lower hand rises first, then fill the chest area.
                          4. Reverse the process on the exhalation, emptying the chest area first, then the lower belly.
                          5. Continue like this for a few rounds, visualizing the diaphragm contracting and pushing down and expanding the belly area.

                          7. You are hanging out with the wrong crowd.

                          Have you ever known someone who “sucks the life out of you”? After spending time together, you feel tired, drained and exhausted? “Energy vampires” do just that, they suck your energy. It doesn’t matter how much sleep you’re getting; if you’re spending time with people who drain your energy, you’re going to feel tired.

                          What can you do?

                          Grab some garlic and your stake and ditch the energy vampires. Make a conscious effort to hang out with people who feed your soul and make you feel energized and alive.

                          If you need a little help to spot these people out, here it is: 15 Signs Of Negative People

                          8. You are not moving.

                          There’s been a lot of research conducted over many years that shows physical activity and exercise improves energy and decreases fatigue.

                          In a widely acknowledged 2006 study published in Psychological Bulletin, researchers analyzed 70 studies on exercise and fatigue which involved more than 6,800 people. Over 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to those that did not exercise.

                          What can you do?

                          Get moving! Find ways to increase your exercise and movement. General guidelines are 150 minutes per week of moderate exercise or 75 minutes per week of vigorous activity (or a combination of the two). This can be as simple as taking the stairs instead of the elevator, walking 20 minutes a day or participating in a sport you enjoy.

                          Here’re some tips for you: How to Instantly Fall in Love With Moving and Start Shaking off the Extra Pounds

                          9. You are dehydrated.

                          The human body is composed of 50-65% water. Some parts of our bodies, like our brain, heart and lungs are more than 70% water. This means even mild dehydration can cause your energy levels to fall.

                          Fatigue is a telltale sign you are dehydrated. In fact, in a survey of 300 doctors in the UK, 1 in 5 patients who saw their doctor for symptoms such as fatigue and tiredness simply weren’t drinking enough water.

                          What can you do?

                          First and foremost, drink enough water. A simple rule of thumb is eight 8-ounce glasses per day. And before you reach for your coffee in the morning, reach for a glass of water first.

                          However, Doctor and hydration expert Dr. Zach Bush noted,

                          “Proper hydration is not simply infusing your body with water. More specifically, it’s about getting the water inside your cells. To do that, you need to improve the electrical charges across your cellular membranes. Strategies that improve the electrical charge across your membranes include: reducing EMF (electromagnetic field) exposure, increasing electrolytes, and boosting your fiber intake.”

                          So, try this intensive hydration protocol: Drink 4 ounces of water every 30 minutes from 7am-7pm for 3 days. During this intense hydration, add electrolytes to every other 4-ounce dose. Then give your body a break from food and water between 7pm and 7am.

                          Advertising

                          Learn more about intracellular hydration with Dr. Bush here .

                          10. You are too busy.

                          You know the saying, “If you want something done, ask a busy person.” I say, leave the busy person alone. They clearly have enough on their plate.

                          I work with many clients, especially moms, who wonder why they are so tired all the time. When I ask them to tell me about “a day in their life”, I get something like this: 6am wake-up , exercise, get the kids off to school, work, drive to after-school activities, get dinner on the table, do hosework, coordinate schedules, bath and bed time (for the kids of course), and then back to work after the kids go to bed. And they wonder why they are tired?

                          I get it. I’ve been there and I have to be careful of this myself. As a working mom of three young girls, who also wants to be social and active in my community, I know all too well the life of being busy. I’ve had to reign it in, create strategies and make very conscious decisions.

                          What can you do?

                          Look at your life as an outside observer or “fly on the wall”. What do you notice? Maybe you need to learn to say no? Perhaps you need to take a step back and identify what’s most important? Or set better boundaries?

                          Perhaps you need to delegate more, outsource or just get some stuff off YOUR plate! Take just ONE thing and start from there.

                          If you want extra advice on this, check out this guide:

                          The Ultimate Guide to Prioritizing Your Work And Life

                          11. There is something else going on.

                          If you’ve tried everything above, you are getting enough sleep and you are still tired, you may want to see your doctor or healthcare professional to uncover any underlying issues.

                          Amongst other things, what leads to exhaustion could be medication side effects and other health concerns including thyroid and adrenal dysfunction, anemia and sleep apnea.

                          What can you do?

                          Talk to your doctor. Seriously. Make an appointment.

                          If you’re sleeping enough and doing all the “right” things above and you still feel tired, it’s important to identify what could be the cause.

                          The bottom line

                          If you’re sleeping enough and still find yourself tired and exhausted all the time, it’s time to step back and see which of these reasons resonate with you.

                          In order to get a different result, you have to DO something differently. In order to be more energized and less exhausted, you’re going to need to make some changes.

                          What changes will you make? Are you going to eat better, exercise more, stay hydrated, take something off your plate, reassess the job you hate or relationship that’s draining you?

                          Take a few minutes right now and think of 1-3 things you’re going to try. Write them down in your journal, on your phone or send an email to yourself.

                          Change takes action and it’s time for change. You’ve got this. Take action now and your energy levels will be glad you did!

                            Reference

                            [1]Dr. Doni: How Cortisol Affects Your Sleep
                            [2]Vivica Schwartz,Yoga Instructor & Ayurveda Wellness Counselor

                            Read Next