🦶Omega-3 fatty acids are essential fats that provide numerous health benefits, including supporting heart health, brain function, and reducing inflammation. While omega-3 supplements are available, obtaining nutrients through whole foods is generally recommended whenever possible. Here are some excellent food sources of omega-3 fatty acids:🦶
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Fatty fish: Fatty fish are among the richest sources of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These include:
Salmon (wild-caught is preferable)
Mackerel
Sardines
Trout
Herring
Anchovies
Chia seeds: Chia seeds are a plant-based source of omega-3 fatty acids and provide additional benefits like fiber and antioxidants. They can be added to smoothies, cereals, yogurts, or used as an egg substitute in some recipes.
Flaxseeds: Flaxseeds, whether whole or ground, are another plant-based source of omega-3 fatty acids. Grinding flaxseeds helps the body absorb their nutrients better. You can sprinkle ground flaxseeds on oatmeal, yogurt, or incorporate them into baked goods.
Walnuts: Walnuts are an excellent plant-based source of omega-3 fatty acids and offer additional nutritional benefits like fiber and antioxidants. They can be eaten as a snack, added to salads, or used in baking.
Hemp seeds: Hemp seeds are a complete protein source that contains omega-3 and omega-6 fatty acids. They can be sprinkled on salads, added to smoothies, or incorporated into various recipes.
Algal oil: Algal oil is derived from algae and is an excellent source of omega-3 fatty acids, particularly DHA. It can be a suitable option for individuals following a plant-based or vegetarian/vegan diet.
Incorporating a variety of these foods into your diet can help ensure an adequate intake of omega-3 fatty acids.
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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.
