The best omega 3 rich foods to include in your diet for a healthier, longer life Wine News

Omega-3 fatty acids are well known to provide many health benefits, from relieving joint pain and sharpening the brain to protecting our eyesight. A recent study published in June 2021, however, went so far as to say that a diet low in omega-3s can have more serious effects on the body than smoking.

The study, which took place at the University of Guelph in Canada, found that while smoking can reduce life expectancy by up to four years, low levels of omega-3 fatty acids in the diet of one person can reduce it to five.

Omega-3 oils, especially docosahexaonic acid (DHA) and eicosapentaenoic acid (EPA), are a vital component of the skin, eyes and brain, and play a crucial role during pregnancy and in the early stages. stages of a baby’s brain development. DHA alone comprises over 90 percent of the brain’s omega-3 fatty acids and 25 percent of its total fat content. It is recommended that adults consume 250 to 500 mg of DHA per day (which is equivalent to about one serving of fatty fish per week).

Since the body cannot produce these fatty acids in sufficient quantities, we have to get them from our diet. DHA and EPA can be found in oily fish and seafood, especially salmon, mackerel, sardines, and shellfish. For fish showers, cod liver oil is also a fantastic source of DHA and EPA, with one tablespoon containing up to 1g of DHA.

Increasing your intake of omega-3s becomes trickier if you follow a meatless diet. Although DHA is naturally present in some algae, the majority of omega-3 from plant sources is in the form of alpha-linolenic acid (ALA). This requires the body to convert it to EPA and DHA, an inefficient process that results in the successful conversion of very little ALA – the rest is stored for energy like other fats. Eggs fortified with omega-3s are a good alternative, but vegans are advised to take a supplement to avoid becoming deficient.

Think you need an omega-3 boost? Look for these omega-3 rich foods and follow our ideas below to use them.

Top 10 foods rich in omega 3

• Salmon
• Tuna
• Mackerel
• herring
• Sardines
• Sea food
• Anchovy
• Eggs enriched with omega-3
• Linseed (ALA)
• Nuts (ALA)

Try them in one of these recipes …

Hot smoked salmon, beetroot and cereals with lemon confit crème fraîche

Diana Henry’s perfectly balanced dish requires no cooking, making it perfect for sunny days. See the recipe here.