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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 August 13, 2018

                        5 Exercises To Improve Intimacy and Create a Better Relationship

                        5 Exercises To Improve Intimacy and Create a Better Relationship

                        Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

                        They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

                        Don Juan

                          1. Cardio for Stamina

                          If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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                          Triathlon symbol
                            • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
                            • Jumping rope – 5-20 minutes a day
                            • Swimming – 30 minutes a day
                            • Cycling – 30 minutes a day

                            The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

                            These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

                            2. Strength-Training for Your Lower Body and Core

                            The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

                            Barbell squats
                              • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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                              Zercher squat
                                • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                                Glute bridge
                                  • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                                  Hyperextensions
                                    • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                                    Ab wheel rollout
                                      • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                                      Cross body crunch
                                        • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                                        Incorporate these exercises into your routine 2 to 3 times a week.

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                                        3. Upper-Body Strength Training

                                        Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                                        Plank exercise
                                          • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                                          Close grip pushups
                                            • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                                            Chin ups
                                              • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                                              These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                                              4. Pelvic-Floor Exercises

                                              You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                                              5. Flexibility Moves for Legs and Hips

                                              Lion stretching

                                                If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                                Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                                With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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