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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

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      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

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          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.

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              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

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                    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

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                        Last Updated on December 13, 2018

                        12 Practical Tips To Stay Fit For Christmas

                        12 Practical Tips To Stay Fit For Christmas

                        Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                        A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                        1. Eat Before Heading Out

                        First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                        2. Select The Treats

                        Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                        3. Avoid Skipping Meals

                        Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                        4. Drink With Moderation

                        It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                        5. Be Active

                        You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                        6. Get Out Of The House

                        Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                        7. Don’t Skip Your Strength Workouts

                        Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                        8. Set Realistic Goals

                        You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                        9. Enjoy Yourself

                        Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                        10. Drink A Lot Of Water

                        This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                        11. Eat Less And More Often

                        Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                        12. Prioritize Your Workouts

                        Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                        So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                        Happy Holidays everyone!

                        Featured photo credit: rawpixel via unsplash.com

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