Omega-3 fatty acids are a class of essential fats that offers the body a lot of benefits. While people are generally advised to take fat in moderation or not at all, not all fats are bad for the body, and Omega-3 is one of them. Some of the health benefits of omega-3 fatty acids include:
- It can reduce blood pressure levels
- It promotes heart health
- It promotes eye health
- It reduces inflammation
- It promotes brain health during pregnancy
These are just some of the proven benefits of Omega-3 fatty acids. Also, Omega-3 fatty acids do not make you put on weight like other kinds of fat. As you can already tell, including foods rich in Omega-3 fatty acids in your diet would benefit your body a great deal. Many health experts recommend 250–500 mg of omega-3s per day for healthy adults. Thus, it is healthy to consume the Omega-3 foods in Nigeria daily.
So today, we will be looking at some Nigerian foods that are rich in omega-3 fatty acids.
Fish is one of the common sources of Omega-3 fatty acids. Fish contain a lot of nutrients and minerals, including Omega-3. Common edible fishes in Nigeria, such as stockfish, mackerel, tuna, trout, crayfish, and salmon, are excellent sources of Omega-3 fatty acids.
These fishes are quite common and are very easy to find. Just including them in your daily diet would supply your body with enough Omega-3 fatty acids.
Do you remember walnuts? Walnuts are loaded with nutrients like copper, magnesium, and Omega-3 fatty acids. One ounce of walnut contains as much as 28 grams of Omega-3 acids. If you do not like the taste of walnuts, you can blend them with other fruits to enjoy them better.
A lot of Nigerians use snail meat to prepare a variety of soups and stews. However, the meat is loaded with Omega-3 fatty acids, which make them good for the heart. There are many other impressive health benefits of eating snails because of their high nutritional value.
Many people say that avocado has healthy fats, but what they mean is that the fruit is quite rich in Omega-3 fatty acids and other nutrients as well. 100g of avocado contains as much as 111mg of Omega-3 acids. This means that eating one avocado fruit could do your body a lot of good. There are many ways to enjoy the fruit. You can use it as a spread for bread or use it with other fruits to create a rich, healthy smoothie.
Sardines are very popular in Nigeria and are often added to many dishes. Sardines are one of the healthy Omega-3 foods in Nigeria. In fact, one can of sardines contains 2,205 mg of Omega-3 fatty acids.
6. Flax seeds
Flax seeds are ground and used to make flax oil, which is considered very healthy. These seeds, although quite small, pack a lot when it comes to nutrients, including fibre, protein, magnesium, and Omega-3 fatty acids. Vegans often use flax seeds to create a substitute for eggs.
Spinach is one of the top healthy leafy vegetables in Nigeria and is also rich in Omega 3 fatty acids. 100 grams of spinach contains 370 mg of omega 3. It is used in preparing various meals.
Eating soybeans is a great way to get more fiber and vegetable protein. However, they contain omega-3 fatty acids and are highly nutritious. Dry roasted soybeans have the most omega-3 fatty acids.
9. Chia Seeds
Chia seeds are another rich source of Omega-3 acids. They are one of the healthy edible seeds in Nigeria. Chia seeds are commonly used as ingredients for preparing things like salads, granola, and smoothies. Like flax seeds, vegans also use chia seeds to make a substitute for eggs because of their texture after grinding.
Dates contain a moderate amount of Omega-3 fatty acids; however, red dates have more Omega-3. Nonetheless, this nut is very healthy and packed with many other essential nutrients.
These are just some of the sources of Omega-3 fatty acids. They are also present in other foods like seaweed and algae, canola oil, oysters, hemp seeds, and more. Just make sure to include it in your diet regularly, along with other healthy foods, to keep your body healthy.
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