The Ultimate Guide to Omega-3 Foods: Types and Health Benefits

Omega-3 fatty acids, or good fats, are essential nutrients known for their various health benefits. Whether sourced from fish, seeds, or oils, omega-3s play an important role in maintaining heart health, brain function, and skin health, among other things. These fatty acids cannot be synthesised in the body, which means that they have to be sourced from a healthy, balanced diet.

There is a wide range of omega-3-rich foods available in India, and they are within the reach of the common person. This article focuses on omega-3 foods, what they can do for you, and why they should be included in your diet.

A. Marine-Based Omega-3 Foods

1. Indian Mackerel (Bangda) ^[1]

• Indian mackerel, also known as Bangda, contains a high quantity of omega-3 fatty acids.
• Consuming this fish at least two times a week may help maintain heart health and blood pressure ^[2].
• In addition, Bangda fish is also packed with DHA (Docosahexaenoic acid), which is very significant in the functioning of the brain, memory, and eyesight and supplies energy to the central nervous system.
• They may also assist in the metabolism of prostaglandin in growing children, which is very important for healthy blood vessel function.
• Omega 3 fatty acids and the anti-inflammatory properties found in mackerel might help alleviate symptoms of arthritis and malnutrition-related disorders.

In addition, to ensure you’re not missing out on fibre in your diet, you can take the Aashirvaad My Meal Plan test. It’s a simple way to check how much fibre you’re getting daily and get a personalised meal plan that balances all of your nutrition.

2. Sardines ^[3]

• Sardines are rich in essential nutrients like calcium, magnesium, phosphorus, and vitamin D, which may support bone and heart health.
• They provide omega-3 fatty acids, which might help regulate blood pressure and cholesterol levels.
• Sardines are a good source of iron (higher than other commonly consumed fish), which may benefit those who do not consume meat.
• Iron from sardines might be a safer option than supplements, as it may not lead to excess iron accumulation.
• Sardines contain amino acids like arginine and taurine, which may be involved in heart health and vascular function.
• One study measured insulin resistance where people experienced changes that might suggest improved insulin sensitivity, with the sardine-eating group showing a more noticeable change ^[4].
• Also, eating sardines may help enhance omega-3 fatty acid and adiponectin levels in the blood, which may be linked to positive effects on metabolism.
• Additionally, sardines may help with gut health by maintaining the composition of the gut bacteria ^[5].

B. Nuts and Seeds

3. Flaxseeds (Alsi)

• Flaxseed is an alternative to marine products and is also considered to be one of the richest sources of good-quality plant-derived omega-3 fatty acids ^[6].
• Consumption of flaxseeds is also believed to assist conditions arising or related to diabetes ^[7].
• They could also influence psychosocial factors such as mood, personality, and behaviour, especially in people with high cholesterol. Furthermore, some studies suggest that flaxseeds might help regulate blood pressure during stressful situations, which is important for heart health  ^[8].
• In one study, flaxseed oil was found to enhance the skin characteristics of women with sensitive skin, making it less sensitive and more hydrated ^[9].
• It may also help with digestive disorders like constipation and irritable bowel syndrome ^[10].

4. Chia Seeds

• These are a good source of omega-3 fatty acids, which may have several biological activities in the human body ^[11].
• Other characteristics are that chia has unsaturated fatty acids and gluten-free protein and is a source of vitamins, minerals, and phenolic compounds. It is already proven that they help manage cholesterol and inflammation, combat stress, and promote heart health ^[12].
• Chia seeds may help regulate systolic blood pressure. They also have medicinal properties that may improve the immune system and support fetal development during pregnancy ^[13].
• It may also help with skin health. A study showed that topical chia oil products improve skin hydration and help with certain skin conditions ^[14].
• They are also rich in dietary fibre, and chia’s fibre content is higher than other dried products. Thus, chia may support heart health, manage diabetes, improve digestion, and help manage weight ^[15].

When digestive health is balanced, most body functions come into line. Hence, for a deeper understanding of your digestion, take the Aashirvaad Digestive Quotient test. In just two minutes, you’ll get a score with an idea of how well your digestive system functions.

5. Walnuts (Akhrot) ^[16]

• Walnuts are one of the best plant sources of omega-3 fatty acids and are rich in fibre, vitamins, minerals, and bioactive compounds that might enhance brain health. Eating walnuts may also improve memory and help with cognitive function in older adults ^[17].
• About two-thirds of walnuts’ calories come from healthy fats, so portion control is important when consuming them.
• They are known for their heart health benefits due to their high antioxidant content compared to other nuts.
• Walnuts contain powerful antioxidants that are much more effective than pure vitamin E.
• Walnuts contain better-quality antioxidants that may help protect cells from damage caused by harmful free radicals and also manage cholesterol and inflammation.
• Many people avoid nuts like walnuts because they worry about weight gain, but when eaten in moderation, these nuts might actually help with weight management.
• Due to their antioxidant properties and healthy fatty acid content, walnuts help in maintaining a healthy heart by improving the good cholesterol (HDL)

C. Legumes

6. Rajma (Kidney Beans) ^[18]

• Rajma, or kidney beans, contain omega-3 fatty acids, protein, fibre, vitamins, and essential minerals like calcium, iron, and zinc.
• Iron deficiency has long been recognised as a nutritional concern, while zinc deficiency has recently emerged as a public health problem. Thus, rajma may help address iron deficiency, which affects over 2 billion people globally, and zinc deficiency, which is important for growth, appetite, and immune function ^[19].
• The fibre in kidney beans might help keep your gut flora healthy and digestion regular, making them good for both constipation and diarrhoea.
• Rajma has beneficial phytochemicals known as phenolic compounds, which have the potential to shield your gut against free radicals.
• They also contain flavonoids, which might promote brain functions and support neurological health.
• The antioxidants in kidney beans could modulate inflammation and oxidative stress, which might help to handle age-related health conditions. Thereby, kidney beans (rajma) may be served as a functional food.

7. Soybean ^[20]

• Soybeans contain about 20% fat, mostly unsaturated and beneficial omega-3 fatty acids. Besides being high in omega-3 fats, soybeans are also a good source of essential vitamins, especially B complex vitamins and Vitamin E.
• They provide a low-cost, high-quality protein source with protein content comparable to that found in milk, meat, and eggs.
• A serving of soybeans offers around eight grams of dietary fibre, which may contribute to digestive health.
• Soybeans are also rich in minerals like calcium, phosphorus, iron, magnesium, and copper.
• Soybean-based products are considered functional foods, which means they might offer additional health benefits beyond basic nutrition.
• For example, they might be associated with health-enhancing properties such as antioxidant effects and support for diabetic and cardiovascular health.
• Soy foods might also help alleviate menopausal symptoms in women.
• In this way, soybeans may contribute to physical development and overall nutritional needs.

D. Vegetables

8. Brussels Sprouts ^[21]

• Brussels sprouts are packed with fibre, vitamins K and C, and omega-3 fatty acids. Phenolic compounds, polyphenols, flavonoids, and minerals give it antioxidant activity, anti-inflammatory properties, and other beneficial health actions.
• Increased consumption of cruciferous vegetables such as Brussels sprouts might be related to benefits to heart health ^[22].
• It contains potassium, which is a good nutrient for the body and its operations.
• Brussels sprouts are nutrient-rich and contain various compounds with health-promoting effects; therefore, they may serve as valuable functional food ingredients with potential health benefits.

Fibre is valuable for daily meals, and Aashirvaad Atta with Multigrains offers a convenient solution. Only three rotis from Aashirvaad Atta deliver up to 35% of your recommended daily fibre requirement. It may allow you to support your digestion whilst satisfying your palate with a wholesome flavour.

9. Green Leafy Vegetables ^[23]

• Vegetables like spinach (palak), mustard greens (sarson), and red leaf lettuce (Lollo Rossa) contain alpha-linolenic acid, an omega-3 fatty acid.
• Green leafy vegetables are vital sources of minerals like calcium and iron and essential vitamins necessary for overall health.
• Consuming green leafy vegetables may help address iron deficiency, especially in women and infants. They also contain zinc, which is essential for immune function, gastrointestinal, and overall health.
• Most green leafy vegetables provide beta-carotene, which gets converted to vitamin A in the body. They are also rich in lutein, a carotenoid that may support eye health.
• They also offer a good amount of dietary fibre, which may aid digestion and promote gut health.
• Due to their low energy density, green leafy vegetables might be beneficial for those looking to manage their weight.
• Leafy vegetables are among the best and cheapest sources of protein, contributing essential amino acids to the diet. Some leafy greens, such as spinach and broccoli, have been shown to provide all the essential amino acids the body needs. 

E. Vegetable Oils

10. Mustard Oil (Sarson Ka Tel) ^[24]

• Mustard oil contains omega-3 fatty acids and potent antibacterial elements that might safeguard the human body against pathogenic bacteria and harmful fungi.
• Consequently, mustard oil is considered to be health-boosting for children, especially for resistance against asthma, allergic colds, and skin disorders ^[25].
• It may have some benefits for skin and hair health, and it is frequently used in massages and to promote hair thickness.
• The oil may also assist in pain and inflammation in the body.
• Mustard oil contains monounsaturated fats; thus, it may support cardiovascular health and manage cholesterol and blood pressure levels.

Since we all are unique and eat different foods to fulfil our needs, one should always consult a nutritionist for the right advice on what balanced macronutrients or micronutrients one needs.

11. Canola Oil ^[26]

• Canola oil is another plant-based source of beneficial omega-3 fatty acids. People consuming canola oil showed better omega-3 profiles in their blood, indicating potential long-term heart and other health benefits ^[27].
• Moreover, canola oil might be effective in regulating cholesterol and possess other functions such as energy metabolism, antioxidant activities, and inflammation.
• Some evidence indicates that participants on canola oil diets had lower blood glucose levels. While fasting insulin levels did not change significantly between canola and saturated fatty acids (SFAs) diets, canola oil may still have potential benefits for insulin sensitivity. 
• Canola oil diets have been observed to affect platelet aggregation and changes in thromboxane B2 levels, a compound that plays a role in blood clotting processes. Hence, it may help maintain heart health.

Final Thoughts

We need omega-3 fatty acids to be healthy and fit. They have a role in heart health, brain function, and metabolic well-being. You can obtain these fats from multiple foods. If you like seafood, Indian mackerel is the best choice. But if you prefer plant-based options, flaxseeds and rajma are great, too!

The idea here is to mix things up by including a variety of fish, nuts, seeds, and oils in your meals. This will create a balanced diet that nourishes your body and supports your long-term wellness.

Just remember, while omega-3 foods are super beneficial, it’s all about moderation and variety to get the best results.

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