Diet & Nutrition Health

Replace your supplements with these omega 3 rich superfoods

Imagine how easy life would be if you could just take a pill and all the stress from your life would dissipate? And the same pill would reduce the chances of heart diseases, arthritis, and osteoporosis. Seems unreal, right? 

Omega 3 falls under the category of polyunsaturated fatty acids (PUFA) and the three main categories include DHA, EPA, and ALA. These can be obtained from various sources namely fish or algae oil, cod liver, salmon, and various types of edible seaweed. ALA, on the other hand, is mainly found in plant-based sources like chia seeds, flax seeds, nuts, and many vegetable oils.

Instead of going forward to use unnatural supplements, give these below mentioned “super foods” a chance.


The health benefits of this plant based super food are not known by many. Soyabean has ALA which improves heart health. For vegetarians, this is the best source of Omega 3 and has more benefits than an actual cold-water fish.


Walnuts are probably the most versatile out of all these super foods in regard to the usage. Sprinkle it on any salad or add it in any dessert. With this versatility, the health benefits are not compromised, which makes it even greater. This nut provides you with vascular benefits and also helps you to maintain the ideal weight.


Oysters are a part of the shellfish family and are one of the main sources of omega 3. The zinc content in oysters is more than any other plant-based food. A 100-gm portion of raw oysters contain 600% of the RDI for zinc, 200% for copper, and 300% of vitamin B12.


Higher in sodium content, these tiny and less expensive fishes are a prime source of all Omega 3. These can be used to balance out vegetables that are low in sodium. You can add them in sandwiches, salads or you can them eat directly from the tin. These mini super foodsprovide you with all the health benefits your body thrives for.


A vegetarian’s heaven, chia seeds are not only rich in omega 3, but also vitamins, minerals and dietary fibres. These seeds being rich in calcium and magnesium content, helps in lowering the risk of type 2 diabetes, improve exercise performance and also provides health benefits to the brain.


These small, oily fishes are not only the tastiest source of Omega 3 but are also incredibly healthy and contain great amounts of vitamin B12 and B6.


Often ground or used to make oil, this superfood reduces the risk of cancer, reduces sugar cravings, and helps in maintaining an ideal weight.


Canola oil is the most recommended salad and cooking oil. It can resist high temperature and is cheaper than olive oil, making it a reasonable choice for the majority of the population. Due to its low saturated fat content, it is easily the healthier option when it comes to oils

Now with these listed options, give yourself power from these superfoods and avoid the use of supplements, give into nature for all the benefits to make yourself a fitter, more active and healthier version of yourself.


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